10/1/2018 CFNL WOD

Power 1:
Banded Squat
@ 60% 1RM
5 sets 3 reps

Power 2:
Dumbbell Jumping Front Squats
5 sets of 10 secs on 50 secs off

Use 1 or 2 DB’s depending on your strength

WOD 1:
Death By Pistol

With a continuously running clock perform:
4 Pistols in the first min
6 Pistols in the second min
8 Pistols in the third min…

Record the round (reps) you successfully complete i.e if you are unable to complete the third round your score is 6

Assistance Work:
Rebound Box Jumps
3 Rounds:30 secs on 30 secs off

The goal here is to practise the rebounding technique for the Box jump movement but care must be taken and you should stop when you feel you can no longer make the jump.

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