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“Cher Meets Richard Simmons” – Wednesday 5/16

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Warm-up

Row 250m

20 Air Squats

Run 200

20 Scap Pull-ups

Strength

E2MOM 10

3 Push-presses @85%

WOD

3 Rounds

In 2 minutes complete

250m Row

Pistols

Rest 1 Minute

In 2 minutes complete

200m Run

Then Max Pull-ups

Rest 1 Minute

Score= Total Reps

 

Level 2- Pistol Progression

Level 1/Lite – air squats, jumping pull-ups

ADV- (155/105), Bar MUPs

 

Extra Work

15-12-9

Back Squat (275/185)

3/2 Pegboards after each set

Take the barbell from a rack. Scale to (225/155) and rope climbs