Buy In:
30 Pistols (15 per Leg)
(Use a box or bench to squat onto at least parallel then drive up as per a box squat)
WOD:
12 min AMRAP
250 row
15 Thrusters (20/15)
Cash Out:
Improve your rack position.
2 Mins / arm recieving position with Band
2 mins / arm front rack position with band
2 mins external rotation with bar.
Check out the link below for information:
http://www.mobilitywod.com/2011/08/episode-304365-improving-the-front-rack.html
Results
1 comments:
I really like the new buy in/cash out parts to the WOD. Are these going to be a permanent feature?
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