180426 ~ Shhhmurph!

It's supposed to be sunny and bright today....time to increase the distance on our run!  Today's WOD sounds like Murph.....but not!

Skill:

"Gymnasty Pistols"

A. Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (right leg)
Interval 2 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (left leg)

B. Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative x 1 rep (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 1 rep (left leg)

Then…

 2 min ME Pistol Squats or Pistol Squat Negatives

Conditioning:

“Shhhmurph”

Complete For Time:

800m Run

50 Pullups

50 Squats

150 DU’s

50 Squats

50 Push Ups

800m

**Wear a vest if you have one**

(25 min Cap)

Cash Out:

2000m Recovery Row

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