WOD Guidance & Goals:
With a 20 minute clock, perform 10 split squat on one side then 10 on the other holding a dumbbell or kettlebell in the rack position. Dips are from a bench or chair. Bend your knees to make the dips easier. The 800 meter run will take around 4 minutes, scaling options include 16 flights of stairs or rowing. Alternate legs on the pistols completing 10 per side. Sit to a bench to scale the movement. The knee tucks are done sitting on a chair or bench. The movement begins with your legs extended out and slightly down toward the floor and torso leaning back. You’ll then bend your knees pulling them toward your chest and bringing your torso to ninety degrees. Target 2+ rounds.