Level 1

6 minute AMRAP:

80m “shuttle”

5 Ring Rows

6 Box Pistols

Try a more difficult ring row today, like putting your heels on the red line or even further forward. We’ve set the number low so that you can challenge yourself!

Level 2

6 minute AMRAP:

80m “shuttle”

3 Pullups

6 Box Pistols

Level 3

6 minute AMRAP:

80m “shuttle”

7 Pullups

6 Box Pistols

Level 4 Rx

6 minute AMRAP:

80m “shuttle”

7 CTB Pullups

6 Pistols

Motivation

Strength

Squat Clean 6×2+1 Jerk

Strategy

Todays WOD has pistols in it again, last time we found out that people responded better to the box scale, rather than the banded version, so levels 1-3 will be doing box pistols.

Chances are theres something that will slow you down in todays WOD, so move a little faster on the movements that you’re better at to make up for it. It’s a very sort WOD so don’t worry about pacing.

To help you get more awesome, we put some slow monostructural work (cardio) in at the end. Just get it done, its not that bad.

Get more Awesome: 3k Row or 2 Mile run