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October 29, 2014


5 Rounds not for time

3 Left Leg Weighted Pistols
3 Right Leg Weighted Pistols
20 Hollow Rocks

Both movements are very difficult! If you are new to pistols(one legged squats) first work without out any weight and try to alternate legs. Start by lowering down on a box and not worrying about your non-working leg while you learn the movement.  If strength and balance are the issue scale by working with some assistance from a ring or holding a squat post.  Those of you that can do weighted reps work with a heavy dumbbell or kettlebell.  This skill work does not have a time component. The focus should be on quality movement so get as much of it in as you can before we start the WOD.


The Ghost

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. We’ll start in waves with everyone on the rower so you are performing double unders last each round.  If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in.

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