Skill: Pistols Progression work

Strength: 
Core:    4x12 Reverse ringrows
Push:    5x8 Ring dips
Pull:      6x4 CTB/CTR

Gymnastics WOD:
Min1-2:        KB Powerswings
Min3:           Shuttle runs (fast)
Min4-5:       Airsquats
Min6:          Shuttle runs (fast)
Min7-8:       KB Powerswings
Min9:          Shuttle runs (fast)
Min10-11:     Airsquats
Min12:         Shuttle runs (fast)

 

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