Warm Up:
Run or Row
3 Rounds
10 scorpions
1 length tin soldiers
1 length walking lunges
10 step ups w med ball
1 length frog hop
1 length bear crawl
10 russian twist w med ball
Skill:
Pistols
5 x 5 highest progression
WOD:
“Helen”
3 RFT
400m run
21 kbs (53/35)
12 pull ups