GWOD for Sunday, 12/24/17

29
Dec

GWOD for Sunday, 12/24/17

REVIEW & PRACTICE PISTOLS – 20 minutes

1.  Review Rolling Pistol
Start with Progression 1 – candlestick roll
then:
2. Now, see if you are ready for a strict pistol?  Test it!
3.  Work on a strict pistol with a box.
4.  Now, step off to the side of the box.  Get comfortable hanging off the side of the box.
5.  Activate posterior chain by holding a plate.
Met-con:
For time: 
Run, 800 m 
15/15 Pistols
 25 Sit-up (standard)s 
12/12 Pistols
25 Sit-up (standard)s 
9/9 Pistols
25 Sit-up (standard)s 
Run, 800 m
Stretch:
 
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