WOD 121317

Wednesday

Warm Up

400m Run

Outside

50' High Knee
50' Butt Kickers
50' Walking Lunges
50' Duck Walk

Inside

10 Wall Squats
10 Wall Walks
10 Runners Stretch
10 Calf Stretch
10 Air Squats
10 OH Squats (PVC)
10 PVC Pass Thrus
10 Hanging Knee Raises

MetCon

3 Rounds
Hollow Rock (1min)
Arch Rock (1 min)
20 Alt. Pistol Squats

Scale 40 Air Squats if Pistols are not attainable at all.  Look up some scaling versions on You Tube for the Pistols though, there is a scale for everyone no matter your current fitness level.

-Hold the rig while squatting with one leg
-One Leg to a box or plates
-Hold a Jump Rope wrapped around the rig.

Are few of the scales available out there to help.