Athlete WOD

Skill – pistol squats

WOD 3 RFT
Row 500m
20 pistols
12 ring rows

Training WOD

OTM *20
Odd – 2 front squats(ass 2 grass)
Even – 4 strict deficit HSPU

WOD
300 DU for time
*3 burpee penalty every time you mess up*