WOD

Goat day OTMx20 even goat 1 odd goat 2

1. Work up to a 1RM Push press 2. Death by pull ups minute 1, 1 pull up. minute 2, 2 pull ups. minute 3, pull ups etc… go as far up the ladder for 20 minutes 3. Mobility

“Warm glass of shut the hell up” (click here) 1.1000M row 21-15-9 Box Jumps Air Squats 800M run 2. Mobility “Anyone else s fingers hurt” (click here) a.upper spine mobility b.shoulder mobility and joint mechanics.

1. Every 2 minutes for 10 minutes 3 Back Squats start at 70% of 1rm and increase by 5% 2. 30-25-20-15-10-5 weighted sit ups (26/35) walking lunges with good mornings speed deadlifts (95/65)

3 RFT 5 Rope Climbs 10 Front Squats (135/95) 15 weighted Sit ups (26/35) 200M sprint

1. Skill review Snatch 2. “Crazy 8’s” 8 minute AMRAP 8 Squat snatches (115/85) Max rep TTB Partner WOD. We are scoring the TTB. Partner A. snatches, partner B. does max rep TTB then switch when A. is done snatches etc…

Goat Day first half OTMx20 even goat 1 odd goat 2 second half 3 5 minute rounds of 400 meter run max rep double unders

1. Practice Hand stand walks 2. “Nate” 20 Minute AMRAP 2 Muscle ups 4 Hand stand push ups 8 Kb swings 70/53

1.Strength Front squats 5-5-5 Overhead squats 5-5-5 2.Conditioning 21-15-9 squat cleans 135/95 sit ups wall ball 20/14

10K run Happy Memorial Day!