Alternating Pistol Squats

 WOD (1-22-16)

Back Squats @75% of 1RM

(5 – 5 – 5 – 5)

*3 second pause in the bottom on the 3rd rep*

(10 min. AMRAP)

6 – Hang Clean & Jerks (135# / 95#)

12 – Alternating Pistol Squats

24 – Double Unders

WOD (10-15-15)

(EMOM x 5)

*5 reps of complex* @ (135# / 95#)

Power Clean / Push Press / Back Squat / Push Press

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(3 min. rest)

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(15 min. AMRAP)

6 – Shoulder 2 Overhead (155# / 115#)

12 – Alternating Pistol Squats

24 – Double Unders

200 meter Run

WOD (3-18-15)

“Bring Sally Up”

Back Squats (115# / 75#)

(14 min. AMRAP)

10 – Alternating Dumbbell Snatches (50# / 35#)

30 – Double Unders or 60 – Single Unders

10 – Alternating Pistol Squats

10 – Strict Chin-ups