THURSDAY

Donna

No strength today. Let’s take some time to work on pistol progression before the wod. DON’T FORGET TO REGISTER FOR THE OPEN!! Click HERE.

Challenge peeps put your points on the sheets on the whiteboard!

SKILL:

Pistols and pistol progression

METCON:

OPEN & PERFORMANCE
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes 
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes 
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

FITNESS
“Slap Happy”
AMRAP 5:
Buy In: 200 Single Unders
12 Front Squats (65/45)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes 
AMRAP 5:
Buy In: 200 Single Unders
8 Front Squats (75/55)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes 
AMRAP 5:
Buy In: 200 Single Unders
4 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

You will have three separate scores. This is rounds plus extra reps, not total reps.