WOD 12/06/16

A1: Warm Up – 3 RFQ of:
8 Each Lateral Step Ups
5 Each Alternating Jumping Lunges
30 Double Unders  +

A2: Air Bike -90 Seconds

B: Front Squat – 4 EMOM X 7 Minutes

@ 65-85% of 5 RM

C: Sumo Deadlift – 10 @60% + 10 @65%

@21X1; % of 3RM

D: Toes-To-Bar – 60 RFQ

For quality. In as few sets as possible.

*E: Pistols – 10 Minutes 

Take 10 Minutes and do 1 of the following.

1. Practice
2. 30-50 Each for time
3. Ladder Up or Down
4. EMOM
5. 10 Minute AMRAP

Do not exceed 60 reps per leg.