THURSDAY

SKILL:

Pistols

Take 15 min to work on pistols

Check out a video to help with pistol progression …

CrossFit WOD:

“Seek and Destroy” (last posted 11/16/13)

3 rds:

400 meter run

20 Ground to Overhead w 45#/25# plate

20 lunges w plate overhead (10 each leg)

20 lateral jumps over the plate

20 squats w plate held out in front

LEVEL 1:

3 RDS:

200 meter run

20 Ground to Overhead 25#/15#

20 lunges w plate

20 lateral jumps over plate

20 squats with plate held out in front