A. Context : Practice
Context : Practice
Scaling to make the pistols and pull ups hard, then progress down to easier versions in later rounds.Scoring: Not Scored
B. Dynamic Warm Up :
Dynamic Warm Up :
3 Sets of
8 Ring Rows,
8 Squat Jumps,
8 Hanging Knee Raises or Knees To Elbow,
8 Lunge Steps,
1 Crab BridgeScoring: Not Scored
C. Sandbag Clean 3 Reps
3 Sandbag Cleans
D. 6 Rounds For Time of Alternating Pistols, Weighted Pull-Ups, and Running
6 Rounds for Time:
– 12 Alternating Pistols
– 6 Weighted Pull-Ups @ 35/15 lbs
– Run 200 meters
Time Cap: 24 minutes