Pistol squat skill

3 rounds for quality:

• 10 Pistol squat 5+5 (tempo 21×1)
• 10 Good morning light/moderate weight (tempo 21×1)

*Advanced athletes use weight at pistol squat

*do GM w/wide stance and advanced athletes use safety squat bar or hangbar

3 rounds for or quality:

• 8 x  Back extensions in GHD  (3 sec up / pause on top / 3 sec. down )
• 15-20 Abmat sit up (you can use light weight)
• 20 x OH lunge steps (use barbell or heavy plate)

*Unbroken sets

ROOKIE WOD klo 18