WOD

Tuesday 19th August 2014

Main – CrossFit

SKILL

-Spend 15 minutes on the pistol workshop

-Banded pistols
-Plate or kettlebell pistol (hold the plate into the body and use it as a counterweight
-Plate under heel

WOD

“Happy Birthday Chrissy”
Masters prep starts now!

AMRAP in 10 minutes:
– 8 Deadlifts (90kg/140kg)
– 18 Pistols
(alternating legs each time)
– 14 Double unders

SCALING
Reduce weight
Pistol progression
28 Singles

Metcon (AMRAP – Rounds and Reps)