Strength / Skillwork

None today

WOD

4 Rounds of:

• 12 Bent-over Banded skier pull
• 12 Strict Dips (struggle with these to gain strength)
• 12 Windshield Wipers (hanging or Lying down)
• 12 Pistol Squats (1-ct) add weight if able
• :30 Squat Sit OR Wall Squat Hold (maintain posture in both) Subtract 2 Reps or :05 each Rounds, Decrease Reps as needed.

Pace it! Rest between each exercise.

Bent-over Banded skier pull : from a low position with a band, face the upright that is banded, bend over at the hip and do a 2 handed grab on the band (1 strap per hand) and pull back with straight-ish arms to your hips.

Elements

Be mindful that 17.4 is tomorrow.
18:00 AMRAP

• 10 DB Push-press, 20s/15s
• 10 Bench Dips
• 10 Lying Windshield Wipers (1-ct)
• 20 Air Squats