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Johnny B Rotten Pistols

Swamp City Fitness – All Day Swamp City WOD

Warm-up

:30 ankle stretch on bench each leg

5 slow and lows

5 quad stretch toe touch each leg

50 jumping jacks

15m perfect stretch

15m Samson stretch

50 lateral hops over line

:30 calf stretch each leg

15 jump squats

15 burpees

Strength

Skill-Pistol Work

Narrow stance squats

Pistol to a bench/box

Pistol on a box or plates

Pistol with plate under heel

Pistol holding plate or KB in front

Full pistol

Metcon

30-20-10

Box Jump Overs

KBS

-right into-

10-20-30

Pistols

Slam Balls

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