A. Skill:
Pistol Progressions –
– Band Assisted (seated)
– Counter Balance
– Off a box
– No assistance on floor
Find the appropriate progression that allows you to perform comfortably for 4 reps on each side!
 
B. MWOD:
What hurts? Mobilize it!
 
C. WOD:
8min Ascending Ladder:
3 Deadlifts (185/135)
3 Pistols
6 Deadlifts
6 Pistols
9 Deadlifts
9 Pistols
12 Deadlifts
12 Pistols
15 Deadlifts
15 Pistols
…continue going up the ladder by adding three reps to each movement.
Score = total reps completed
 
D. Post-WOD Recovery:
Unload Barbell and Roll Quads – 2min ea side