Movement Prep:

4 Min. - One Minute Each Side of...

  • Banded Ankle Work
  • Calf Mash

Warm-up:

2 Rounds of...

  • 8 See saw steps
  • 8 Goblet Squats
  • 8 Good Mornings
  • 8 On-Arm KB Swings - R
  • 8 On-Arm KB Swings - L
  • 1 Min. Jump Rope

Strength: 20 Min E2MOTM (3 Min. for 10s)

10-5-3-1-1-1-3-5-10

  • Deadlift

Skill: Pistol Variations

Conditioning: 10 Min AMRAP

  • 10 Box Jumps (40/30)
  • 20 Alternating Pistols

 

Main site WOD 8/20/15