23 Aug

Warm Up: 4 min SU/DU Practice + Mobility

Pistols:

Skills: Bottom of squat to pistol position

Strength: Single leg box squat

Work Capacity

Competitor:

15min Time Cap

4RFT

22 x Pistols
15 x Hang Power Cleans (50/30)

Performance:

100x Sit Up, 80x Russian Twist, 60x Sit Up, 40x Hollow Rock, 20x V-ups 10x HSPU

Fitness:

100x Sit Up, 80x Russian Twist, 60x Sit Up, 40x Hollow Rock, 20x V-ups, 10x Angled HSPU