SKILL WORK:
Pistol squats Drills and scales Drills -included but not limited to- Candlestick roll to pistol -weighted pistol- banded pistol,-box pistol Challenge- AMRAP x1 minutes for max alternating pistols-
** advanced can do the amrap weighted
WOD “9 VOLT”
As many reps as possible in 9 mins of: * build in reps of 2
2 Kettlebell Swings, 53/35 lbs
2 Box Jumps, 25/20 in
4 Kettlebell Swings, 53/35 lbs
4 Box Jumps, 25/20 in
6 Kettlebell Swings, 53/35 lbs
6 Box Jumps, 25/20 in
… Continue adding 2 reps each round to each movement until time expires.