WOD 8th March 2017

07 Mar WOD 8th March 2017

Warm Up: 1 Lap + Mobility

Skill: DB Thrusters (Practice!)
10 Min EMOM
5x DB Thruster (your choice of weight)

Work Capacity

10 Min AMRAP
10x Pull Up
10x Pistol
10x Hollow Rocks

10 Min AMRAP
10x Pull Up
10x Pistol (foot behind ankle)
10x Hollow Rocks (scaled as needed)

10 Min AMRAP
10x Bar Pull Ups/Ring Rows
10x Pistol (foot behind ankle/box pistol
10x Hollow Rocks (scaled as needed)