WARM UP
Stick pass through
Wall squat
Push up
1 leg hip hinge
Leg swing
Hurdlers
Side lunge
Wall squat
Push up
1 leg hip hinge
Leg swing
Hurdlers
Side lunge
SKILL
Toes to bar
Pistol
Pistol
BUY IN
6 min AMRAP
10 total alternating pistols
10 toes to bar
10 total alternating pistols
10 toes to bar
WOD
With a partner:
complete as many 20m sprints as possible while your partner completes
6 sets of 4 reps Back Squat, start with 60% 1RM then increase weight as heavy as possible each round.
Partner helps adjust weights before beginning sprints.
Only run while partner is squatting.
Athletes alternate between squats/sprints for each set.
Only run while partner is squatting.
Athletes alternate between squats/sprints for each set.
Score is the total number of sprints plus total number of squats performed.
*if an athlete fails a rep, that set is done. The sprinting athlete must stop and the squatting athlete may not finish regardless of how many squats were left in the set.
CASH OUT
3 sets max strict pull ups or chin ups
MOBILITY
Quads and glutes
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