Thursday

Strength:  Back Squat 5-5-5
Skill Accessory:  Pistol Progression
Beginner:  Lunge Steps 4 x10 (total each leg)
http://gymnasticswod.com/content/pistol-progression-pt1 (Watch at 1:00 to 2:00)
Intermediate:  Box Step Ups with toe against box 4 x 10 (total each leg)
http://gymnasticswod.com/content/pistol-progression-pt2 (Watch at 2:50 of video)
Advanced:  Weighted Pistols 5-5-5 (each leg)

Metcon:
30-20-10 push press M: 75/55/45 W: 55/45/35
15-10-5 Pistols (total)
200 m sprint/250 row (ONLY if raining) after each round –  3 runs total

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