WOD Thursday 4/7/16

SKILL Improvement: “GOAT” work

“GOAT” refers to a weakness; this may be DUs, HSPU, pull-ups, T2B, etc.; let the athlete choose what they need to work on;

then perform EMOM 10 performing about 2-5 reps of each movement per each minute.


To be performed with a partner; alternate each round

20 rounds for time:

5 pull-ups
10 push-ups
15 air squats