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Strength/Conditioning WOD – 35 minutes
On a 35 minute running clock complete…
Back Squat – 15 minutes
10 – 8 – 6 – 4 – 2 reps
*Score is TOTAL weight used each set added together. You’ll have 5 weights to add together. Ex – 225 + 245 + 275 + 295 + 315 = 1355lbs – If you were unable to complete a whole given set, add that weight then deduct 20lbs per rep not completed from your total.
15:00 – 20:00 Deload and Transition
20:00 – 30:00 Skills
Every minute on the minute for 10 minutes complete…
Odd: 12 Alternating Pistol Squats R/L = 2 (one legged)
Even: 12 Toes to Bar
32:00 – 35:00 Conditioning WOD
As many rounds + reps as possible in 3 minutes of…
5 Toes to bar
*top of each burpee you must jump and touch the pullup bar with your hands, that you have been using for your toes to bar
***Scaling Pistol squats – decrease the number or pistols OR 12 pistol progressions (vid below) OR 15 air squats per minute
***Scaling Toes to bar – aim to do all reps but use either knees to elbows or Knees above parallel.
Pistol Squat Video
Post total back squat weight used, whether you RXd or scaled the skills WOD, and rounds + reps of conditioning!