No regular classes this Saturday due to the Black Ops Competition.

Strength / Skillwork

500m Row for time

Pistols
Max attempt, No weight, before or after the MetCon. Record L and R sides in the notes, but your score is the total of the two.

Get a PR on either for the FTX New Year Challenge.

WOD

Tempo Gymnastics Day, 6 Rounds

• Skin-the-Cat
• 3 Box Jumps, start at 24/20″ and build up each round
• 5 Plank Push-ups (Elbows to Palms, then Push-up = 1)
• 3/3 Wt. Pistol
• Front Lever Progression* – Max Hold
• 8 Dips ( if needed add wt. to make 8 a max)

*Both legs tucked, 1 leg Tucked, Both legs bent but out
Front Lever – See video here.
Skin the Cat – See video here.

Elements

6 Rounds of:

• 10 Push-ups
• 15 Hanging Knee Raises
• 20 Lunges