200306 - FYF

QOTD
Weekend plans?

Warm Up
Standard Warm up
Set up for Pull Up/Ring Row locations

Mobility: 
Seated Weighted KB Ankle Stretch
Banded Chest Opener/Overhead Stretch

Skill:
Pistols 
Single Leg Box Step ups/Down
Pistol to Ball

WOD - Benchmark “Mary”
AMRAP 20:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

A and B:
As Prescribed

C (Health and Fitness)
5 Box HSPU or DB L-Sit Press
10 Heavy Ball or DB Box Step Ups 20”
15 Ring Rows/ Banded Pull Ups

 GOAL = 10 Rounds