“Prisoner”

AMRAP 20
250/200 Meter Row
20 Pistols
15 Toes to Bar
10 Strict Handstand Push Ups

AMRAP 20
250/200 Meter Row
20 Assisted Pistols
15 Knee Ups
10 Abmat Handstand Push Ups

AMRAP 20
250/200 Meter Row
20 Squat
15 Leg Lift
10 DB Press

WOD GUIDANCE & GOALS
Having a set amount of time for a workout is a great opportunity to practice a new or high skilled movements. If you’ve been toying with pistols, or abmat handstand push ups, today is the day to try them! The row will take around :60. Alternate legs on the pistols, getting 10 per side. To modify the pistol sit to a medball, hold a post or band, or put your heel on a plate. Do toes to bar in 5/5/5 or 10/5. If you’re attempting toes to bar for the first time, cut the reps in half. Handstands are strict which means attack them in calculated small sets so you don’t go until failure. Do sets of 3-5 with :05-:10 breaks between. Target 4-5 rounds.

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