12.30.15 “AMRAP GOAT WOD WEEK 4”

December 29, 2015

20151228_191508

Announcement:

On New Years Eve Cf Dartmouth will be adding in a 6am class as well.

New Years Day: At CF Dartmouth there will be a
8am CF Class
9Am CF Class
10am-12pm Open Gym

STRENGTH
“Wendler Week 3
Strict Press
5@75%
3@85%
1+@95%”

WORKOUT OF THE DAY

“AMRAP GOAT WOD WEEK 4″

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

Post your results to the Whiteboard.

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