Matt and Ed
Warm-up: 5 min. Jog the Box w/footwork. Dynamic Stretch.
Strength: Front Squat
5 sprints
3 Warm-up sets followed by
5 – 5 – 5 – 2 – 2 – 1 – 1
Build weight as you wish, finish with 2 heavy singles
WOD: WKP
13 min. AMRAP
25 Wallball 20/14
20 KB Swings 55/45
15 Alternating Pistols (R+L=1 Rep)
Scale your pistols by doing the most difficult pistol movement you can. Here are some options;
Pistol to a Box,
Pistol holding the Rings,
Pistol standing on a Box or plate,
Pistol using Bands.
Icing: Saddle 2 min. then Seated Cross-Shin 2 min.