WOD

21st November 2014

Main – CrossFit

SKILL

Spend time working mobility for the ankles and hips in preparation for the pistols. Your warm up should also include ab-mat sit-ups and kettlebell swings so you can clarify movement standards.

15 minutes should be spent on working to improving movement in the pistol.

WOD

In a team of 2, complete the following for time:

50 Pistols

100 Ab mat sit ups

150 KB swings (16kg/24kg)

SCALING

Pistols with a plate under the heel

Pistols on a box

Pistols to a stack of plates

Reduce weight

Metcon (Time)