Thur Feb 28, 2019
Warm Up:
14min, EMOM 1 burpee, 2 push ups, 3 jump squats, 4 lunges, 50ft shuttle sprint
Mobility: Hip Stretch
WOD:
Goat Day
Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups or Bar Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Thrusters (40%)
Even Minutes: 5 Burpee Over Bar
Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Russian KB Swing
Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees