WOD 04/02/17

A1: Air Bike 90 Seconds @80-90%

A2: 20 Seconds Air Bike Sprint x 4

@100% Very Hard Pace  + Between Rounds= ;Rest 60 Seconds +

3 Minute AMRAP of: 10 OH Each Walking Lunges (45/25#)/10 HRPU; 60 Seconds Rest

Score for each round= # of calories + total # of amrap reps completed.

-21 Minute Cap

B: Weighted Pistol – 12 Minutes To A 5 Heavy Set of 5 Reps Each

Build up to a Heavy Set of 5 Reps Alternating on Each Leg @21X1

If as of yet unable to complete a Pistol use these 12 Minutes to practice that skill.

C: EMOM x 12 :

Minute 1- 10-15 Each Alternating Pistols
Minute 2- 10-15 T2B

If as of yet unable to complete a Pistol, please sub with a Pistol negative.

D: 5 RFQ of:

10 Each Alternating Step Up (20/18″)
10 GHD Hip Extension @21X2