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December 5, 2014

Skill

Row 1000M

Use this time to test your 1000M row!  Remember that for most this length is probably a little too long to go all out on so you might need to dial it back a bit at first and find a pace that you can sustain for a couple of minutes but be sure to finish strong!

WOD

30 Alternating Pistols

Then

21-15-9
225/155lbs
Deadlift
Push-Ups

Workout notes: The buy in for this workout is the very difficult one-legged squat! The pistol requires a good level of balance, and strength as well as range of motion in the hip, and especially the ankle.  Spend some time practicing the movement beforehand and find a good scaling option that gets you working in the direction of a full depth one legged squat.

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