Thursday 12.17.15 – Push yourself on the skill!

 In W.O.D.

Skill: Pistols practice.  Find a 1 rm for each leg (weight, depth, scaling).  Then complete 5-10 solid reps at the hardest level possible.

*This should take a good 10-15 min to complete.  If you get done in less time, you most likely didn’t push yourself hard enough.  There should be a number of missed reps!

*Warm up your power cleans in between reps

Conditioning: 5 rounds for time (8:00 time cap):
– 7 Power Cleans (Performance: 205/135#, Fitness: 155/105#, Health: 105/75#)
– 21 Double Unders (Health:  30 steps jump rope running in place)

Rest up to 4:00 from the time cap, then:

Tabata Mash Up:
– Hollow Rocks
– Handstand Hold (Performance:  HS Walks)

For the Tabata Mash Up, you will alternate :20 of handstand hold, :10 rest, :20 of a hollow hold, and :10 of rest. Repeat that 8 times (for 8:00 of work).

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