Friday 25 May

Hightower Pistol

WOD:

Three rounds for time:

Run 400m
30 Toes-to-bar
30 Pistols (alternating)
30 Hand release push-ups

Cash out: Max Turkish Getups in 2 minutes

*Add together the total weight of your Turkish Get-ups. For ever 50 lbs lifted subtract 1 min from your total time.

SCALES:

Gold

Three rounds for time:

Run 400m
25 Toes-to-bar
25 Pistols (alternating with plate if needed)
25 Hand release push-ups

*Same cash out

Silver

Three rounds for time:

Run 400m
20 Knees to elbows
20 Pistols (alternating with plate under heel)
20 Hand release push-ups

*Same cash out

Bronze

Three rounds for time:

Run 200m
15 Knee Tucks (hold 3 seconds)
15 Pistols (Using plates and PU cage uprights)
15 Hand release push-ups (assisted with band or incline)

*Same cash out

WARMUP:

 8 min AMRAP:

15 Squats
10 Kettlebell swings
5 Pullups

MOBILITY OR SKILL WORK:

Ankle mobility

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