Rope climbs and Pistol fun for Sunday!

Warm Up: Obstacle ;0)

Stretch and Flexibility- Partner work

3 Rounds;
15 second bar hang
3 lower to candle stick- stand up attempt
5 Indian push ups

Pistol progressions:

• Shin alignment
• Counter balance
• to a box
• with a band
• ON a box

Rope Climbs!!

• Hang test- how did you do in warm ups?
• Locking your feet
• "J' hold vs. 'S' hold

 WOD: this is for form not time

3 rounds:

5 pistols each leg

5-10 toes to bar- kness to elbows

1 rope climb/ if doing modified 3 attemps

Cash Out;

1 minute accumulated Wall Handstand hold/modified plank or feet on a box plank.