Wednesday

Warm up
line drills

skill:
8 min ladder by 2 pistols
ex: min 1= 1 pistol per leg
min 2= 2 pistols per leg

Metcon
20 min AMRAP
3 c2b
9 hand release pushups
15 air squats
20 pulls on the rower

your score will be both rounds and calories on the rower