Skill: Rope Climbs / Pistol Squats
1 Round.
50 Bar Rows
20 Wall Ball (20#/12#)
300m Row
50 Sit Ups
20 Box Jumps (24"/18")
300m Row
10 Pistol Squats
When working the pistols, explode out of the bottom position like you are doing a single leg box jump. Be sure to work on ankle mobility and get them nice and loose so that we can work the full range at the bottom of the squat.
A good way to practice is to spend 10 minutes in a ass to heel squat. Nice flat feet. That will help build range and mobility in the ankle, knee, and hip.
Tara - 8:06
Jen D. - 12:11
Ben - 8:39
Nick Z. - 12:19
Lindsay Z. - 8:16
Fernando D. - 8:19
Eric Sr. - 11:19
Angela - 13:09
Keri - 12:08
Miles - 10:16
Taylor - 11:33
Jennifer P. - 14:04
Jordan - 8:52
Orlando - 13:32
OJ - 11:09
Joe - 8:43
Mike T. - 10:30
Elisa - 11:23
Angie - 10:04
Patricia - 13:49
Bob - -- Mod
Jovany - 17:11
Chris M. - 10:34
Jenn M. - 9:36 Rx
Bryce - 10:22
Tim - 10:36
Jason G. - 11:05
Spice - 9:31
Nicole H. - 9:48
Michelle - 11:38
Jason T. - 12:35
Subhi - 11:03
Sean O. - 9:23 Rx
Yvonne - 11:02
Kaela - 11:39
Monike - 10:42
Eric - 8:40 Rx
Ryan - 8:43 Rx
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