12/7/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Pistols Technique

Sterngth:(20 min)
Back Squat (3 sec pause at bottom)
[50/5 x 2 60/4 70/4 75/3 80/2]

WOD:(20 min)
– 14 Minute AMRAP –
400M Run
6/3 Bar Muscle Ups
12 Alt Leg Pistols
18 V-Ups

L1: Jumping PU, Air Squats, Light DB
L2: Band Asst Strict, Asst Pistols, Light DB
L3: Strict PU or Box Bar MU
L4: Weighted Pistols (26/18#)

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