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160208 Monday’s WOD


I. 5 sets of 10 – 20 unbroken ALT Pistols

*Rest as needed *Or work on pistol technique for 15min

Il.Back Squat/Front Squat – 4 sets Every 2:30 for 7 minutes  Same weight across 60%

  • 7 Back Squats / 3 Front Squats

Special Instructions

*All reps are @60% of Back Squat 1rm.

After BS re rack and go straight into FS

III. “Looks Familiar”  AMRAP in 14min

  • 60 x KB SDHP 53/35
  • 50 x Wall Ball
  • 40 x Toes to Bar
  • 30 x Power Cleans 135/95 (CF Open 14.4 standards)
  • 20 x MU’s/C2B-R.D./Pull-ups – Box Dips


Coach’s Tip

break up the T2B to prevent your hands from tearing. For the MU’s you will do the hardest version of the exercise you can. On this workout don’t scale just to keep moving. If you can do or think you can do a MU, keep trying to do it. If you’ve never done a C2B pull-up, try to do it. Do not just scale down to get a lot of reps in

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