3 Rounds for time of:
400m Run
20 Pistols (Alternating Legs)
15 Knees-to-Elbows
10 Handstand Push-ups
Results
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We are back from Pt.2 of our vacation and all coaching schedules are pretty much back to normal. We want to give a huge thank you to all the coaches for covering classes and running things so smoothly without having to interrupt the schedule. We truly have an awesome group of coaches and friends at SRCF.
Some of you may have noticed for this WOD but we introduced an alternate scale for the pistol. Using the single leg high box step up (30″/24″) by alternating the leg for each step up. This method ensures full range of motion while putting a load and balance demand on the single leg. While doing a modified pistol from standing on top of the box and single leg squatting while hanging the opposite leg off the box is also a great scale; often we see an athlete limit their depth once they are off balance or the leg is not strong enough to go through the range. By stepping up on one leg you eliminate that “crutch”.
“Designing The Pig” with Rob Orlando – [video]