Monday - Halloween

October 31, 2016





W: Pistol Progression


M-1: Every 4 Minutes x 5 Sets

3-5 Challenging Strict Handstand Pushups or 2 Wall Walks or 8 Strict Push ups

5-10 Pistols, alternating

10 Two Dumbbell Bent-Over-Rows w/pause


M-2: Run 1200m/800m/400m/200m

Work:Rest 1:0.5 (rest time is approximately 1/2 of work time)



L1: 800/400/200

Post WOD: Hip Mobility


Level 1 Fitness


F-1: Push Press


*Superset with 10 jump rope


F-2: AMRAP 20:

Row 500m

100 Jump rope

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