150x Home WOD:
Skill: Pistol Squat
5 Minute EMOM
6-10 Pistols for QUALITY
MetCon
Dumbbell Haiku - Retest Oct 8, 2018
Every 2:00 for 5 rounds
5 DB Burpee Ground to Overhead
7 DB Thrusters
5 DB Hang Squat Cleans
Perform each round unbroken and as fast as possible. For any rounds you break, you must do burpees instead of DB movements until the 1:30 mark during the next interval.
Power Lunch:
30-20-10
Pike pushups
Shoulder taps ea side
V-Ups
Every 2 min stop for 20 plank jacks
15 min cap