summer programming: Day 17

Add pistols to your post wod skill-work session.

http://www.crossfit.com/cf-info/excercise.html

Under journal previews you can watch three pistol videos from the freakman Adrian Bozman

WOD

Strength:

Back Squat

5-3-1

MetCon:

"JT"

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

About JT:

http://www.crossfit.com/mt-archive2/000838.html

Scale:

(Male/Female)

AMRAP 12 Minutes:


2 Kick to handstand, 10 sec hold each


3 Strict press @ 60% 1RM


6/4 Ring dips


12/9 Pushups

You'll come to learn that we'll use any excuse or level of content to fit him in here:

http://www.youtube.com/watch?v=arPNKgZn710