3-5-2013 WOD

CrossFit

Warm-Up / Skills

Pistol Practice
Hollow Holds
Feet together squats
Roll Up to feet together squat
Roll Up to Pistol
Band assisted pistol
Pistol to box – Pistol to Med ball

Strength

Exercise: Push Press/lbs
Reps: 5-5-5-5
Comment: Find 5 Rep Max – No re-dip

Strength

Exercise: Push Jerk/lbs
Reps: 1-1-1-1

Metcon

5 RFT
10 Split Jerks (Alternating)
20 Pistols – scale as needed

Result Type: Time
Male Rx: 155 lbs
Female Rx: 115 lbs