WOD
"Jimmy John’s"
3 rounds For Time:
12/10 Calorie Assault Bike
9 Deadlifts 185#/125#
6 Bar Facing Burpees

-rest 3:00-

3 rounds:
6 Bar Facing Burpees
9 Deadlifts 185#/125#
12/10 Calorie Assault Bike

Skills and Drills
Pistols: Week 5
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
* Advanced: No Assistance
* Intermediate: Change plates under heels, hold weight in front of chest, or pistol to a band
* Beginner: Use a box, band, or Pull up rig.

It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.

Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)