Strength / Skillwork

Pistols

WOD

Teams of 2: 1 reps / 1 does DB ‘waiter carry’
15:00 AMRAP

• 8 Wall Balls
• 8 Toes to Bar / Hanging Leg Raise
• 8 Calorie Row

[Large classes (over 14 athletes) can have some teams start in reverse order on the AMRAP]
SCORE = completed waiter laps x full Rounds of 8,8,8 completed.

– Switch every time the ‘waiter OR waitress’ does 2 indoor laps. The waiter OR waitresses must switch hands after 1 lap.
– You may NOT set the DB on the ground for the entire WOD! 5 Burpee penalty if you do for both teammates.
– The waiter OR waitress may rest, but once the DB gets lower than the top of their head they have to stop walking/running They cna keep going once they have lifted the DB back up overhead.
– Pick up in the round wherever your partner is at when you switch for the ‘waiter carry’
Rx+: 50/35# DB ‘waiter carry’, 30/20# MB, T2B
Rx: 30/20# DB ‘waiter carry’, 20/14# MB, Hanging Leg Raise. Keep your legs straight and lift them at least hip height.
Teammates may perform at different levels.

Elements

4 Rounds of :

• Run 800m
• 30 Easy Ring Rows
  (try not to break on the Ring rows, modify your angle as needed)