Accumulate 10 pistols on each leg using either KB, resistance band or plate for assistance (test and re-test by trying to perform unassisted pistol before and after you use your assistive weight or band)
Strict Supine Row (with rings or barbell) ==> reduce difficulty by setting feet closer to the rings/bar
*This will be the competition WOD of the week. There will be 2 heats with one group working and the other group judging for rep completion and movement standards.
Standard for HSPU ==> arms locked out and head to the ground/supportive surface if scaling.
Standard for Supine Row ==> chest through the rings or to the bar and full elbow extension before each rep