130508

Wednesday

Warm up:
Run 400m 
2 rounds
5 split squats with rear foot elevated per leg
:30 hollow hold
:30 plank/inversion hold

Mobility

Strength/Skill:
Pistols
EMOM for 10 minutes
Level 1: 10 Pefect narrow stance (feet almost touching) squats (can scale to box or band)
Level 2: Using box or band, 5 controlled single-leg squats per leg
Level 3: 3 negative pistols per leg (can try roll-up as well)
Level 4: 3 pistols per leg, Level 5: 3 weighted pistols per leg

WOD:
30 sit-ups
15 front squat (135/95lbs)
24 sit-ups
12 front squats
18 sit-ups
9 front squats
12 sit-ups
6 front squats 

Int and Beg - 50% of 1RM
1st set of front squats should be unbroken
16:00 time cap