Warm Up
2 Rounds: 90 sec. @ each station (stagger athletes to rotate)
Station 1 – Banded Ankle Mob Drill
Station 2 – Single Leg Box Squat
Station 3 – Banded Pistol Squat
Station 4 – 60 sec. Bottom on Squat Hold
Skill
Pistol Skills
Strength
3 Sets of:
Back Squat x 10 @ 65-70%
MetCon
“Frantastic Beasts”
Rx
For time, complete reps of:
21-15-9
DB Thrusters 45/25
Burpees
Scaled
30/15
Post WOD
Roll VMO (inside of quad)
The pistol progressions will help build ankle mobility and stability which will help improve your position in the back squat. The wod should be scale so that round 1 is done as close to unbroken as possible. We’ll go over some tricks of the trade to hopefully not make burpees suck as much. This is meant to be short and intense with the idea of approacing anaerobic threshold. It should feel like fran.