WOD 10.03.17

al kavadlo pistol squat
2
Oct

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

 

Balance:

 

200m run

Leopard Crawl x :20

10 goblets squats

:10 wiggle in the bottom

 

Build:

 

Front squat x 4-6 reps @ 20×1

Hanging leg raises x 6-8

Hinge Row in false grip x 8 @ 2111

 

Breathe:

 

5 rounds for time

12 alt single leg squats

9 ring rows – holding false grip

3 reverse wall climbs

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