WOD - Sunday, 2/21/2016

WU. 

3 RFT:

21 Hollow rocks

14 Reverse lunges (7 each leg) (See progression: regular, pointed toe, raised foot)

7 pull ups/chin ups (2 second hold on top)

A. Strength/Gymnastic skill work: Pistols (a.k.a. The single-legged squat) (12 minutes)

Rx Accumulate 50 pistol squats (25 each leg, alternating). Try to be smooth, keeping a consistent rhythm with this movement.

scaled:

You and your coach will find the right progression that works for you.

Conditioning:

In teams of 2-3*, one person works at a time. Relay style (one teammate must finish an entire round then high-five the next teammate to begin their round)

AMRAP 24

9 Cal row

9 Wallballs 

9 T2B 

Score = total calories as a team. Tie breaker goes to the remaining reps in the round. so the score could look like 81+17 (9 WBs + 8 T2B)

*Teams of 3:

Partners start as partner in front of them begins first T2B.