1.20.14 “AMRAP GOAT WOD”

January 19, 2015
"Dan The Man" getting his muscle ups in during Friday's wod. What did you all think of Fridays wod? Post what you thought of it and your times on our group pages on Facebook.

“Dan The Man” getting his muscle ups in during Friday’s wod. What did you all think of Fridays wod? Post what you thought of it and your times on our group pages on Facebook.

METCON
“AMRAP Goat WOD”

Each WOD today will be AMRAP 15 Mins
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 20DU, 20 Air squats). The goal is to do smaller Unbroken sets and achieve 4-7 rounds.

Ex:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
AMRAP 15
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each week)
200m Run

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