12.12.13 "Goat WOD"

December 11, 2013
Its a Family Affair!!!

Its a Family Affair!!!

FITNESS

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

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

EXTRA CREDIT

Endurance
Run 1Mile
Rest 3Mins
Run 1Mile
This and all endurance extra credit work should be performed at 110%

COMPETITION

Active Recovery or Rest

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About the Author
  1. Willhuntforfood Reply

    Team rac
    5 burpees
    10 squat snatch 65 lb or snatch vlean 95 lb
    20 double unders
    Brian 5rnd +5 snatch
    brian l 4 rnd + 15 snatch
    joe 5 rnd + 6 snatch
    tim 4 rnds cleans

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