Friday
Strength: Thrusters (Does not start from the rack)
5-6 sets to find 1 RM
Skill: 5-6 minutes to work on Pistols
Beginner: 1 legged box step ups or 1 legged box dip with Swing
http://gymnasticswod.com/content/pistol-progression-pt2 (Progression is at 2:50)
http://gymnasticswod.com/content/pistol-progression-pt3 (Progression for box dip is at 2:00)
Intermediate: Pistol practice (Try some of the progressions above to perfect your form)
Advanced: Weight Pistols
Metcon:
Death by slam balls and box jumps 20/10
*must complete at least 10 rounds
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