Skill:

Practice 10 minutes on:

Pistol Progression 1

Pistol Progression 2

Pistol Progression 3

Pistol Progression 4

 

While working on pistols, perform:

Max Long Jump

3 attempts

 

For Distance

Strength & Conditioning:

Part 1:

Partner up*, then complete as many rounds and reps as possible in 9 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

*Equal work each exercise. Must complete each exercise before proceeding to next.

 

…rest 6 minutes, then…

Part 2:

Solo, complete as many rounds and reps as possible in 7 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 4 minutes, then…

Part 3:

Partner up*, complete as many rounds and reps as possible in 5 minutes of:

2 Strict Pull-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

For Score

*Alternate Exercises. If you have a vest, wear it (20/14).

 

Flexibility/Mobility:

ROMWOD

 

Royal Huddleston Burpee Challenge:

Day 119

 

 

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