Bucket showing why he's the fittest 50 year old in the nation. Saying no to the cash and focussing on the job  ;-)

Bucket showing why he’s the fittest 50 year old in the nation. Saying no to the cash and focussing on the job ;-)

Gymnastics

Pistol Progressions (4-6 reps/leg)

Handstand Holds or Walks ( max holds/distance)

L-Sits , L-Pull-Ups (30-60 secs)

Spend 6 mins on each gymnastics element.

 WOD

” 2014 BOTF Event 1 ”

50 Cal Row

40 Pistol Squat (alternating)

30 KB Snatch ( 24/16 kg)

20 Burpee Over Parallette

10 HSPU

For time

12 min CAP