WOD 4: Throw and Row
50 wall balls
25 overhead squats
50 alternating pistol squats (aka single-leg squats)
If you can’t quite do an unassisted pistol squat, use a TRX, ring, or the side of a squat rack for support.
If barbell overhead squats are not something you have mastered yet, try holding a plate overhead first, or even a PVC pipe.Back to top