WOD 10.03.17

al kavadlo pistol squat

WOD 10.03.17

Hey Gang!!

Meat my boy Al Kavadlo! He was hanging next to me in the photo from Saturday’s post. He is the man. He is also a calisthenic specialist. Check out his website here.

Al posts a lot of really awesome pics and articles on how to become a badass at bodyweight exercise. Do yourself a favor and check him out!

– Coach AG




200m run

Leopard Crawl x :20

10 goblets squats

:10 wiggle in the bottom




Front squat x 4-6 reps @ 20×1

Hanging leg raises x 6-8

Hinge Row in false grip x 8 @ 2111




5 rounds for time

12 alt single leg squats

9 ring rows – holding false grip

3 reverse wall climbs

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