Thursday: GOAT WOD

awesome photos of the guys at Gang's last weekend!

Coach Brock, Brian, Drew and Ryan!

Skill Work:
Handstands
HSPU + Kipping

What is a Goat?
A Goat is something you feel you are horrible at...something you HATE to do because you feel slow, or feel that you burn out on it fast.
The only way to get better is by making yourself do it, not skipping days when you see it pop up in the WOD....What is your GOAT?

WOD: Choose a Goat
300m Run (end of parking lot and back 2x)
5-10 Reps of Goat
150m Run (end of parking lot and back)
5-10 Reps of Goat

300m Run 

5-10 Reps of Goat

150m Run

5-10 Reps of Goat

Goats to choose from:

Muscle Ups

Pull Ups

Ring Dips

HSPU

Double Unders

Pistols

Squat Therapy 

Wall Balls

OHS (very light--should be technique work)

Snatch (very light--should be technique work)

***INTRO WODS***

On Saturday at 10am Brock will be having an intro WOD, if you have friends interested please let them know!

On Sunday at 10am Andie will be having one for those that cannot make it on Saturday :) 

The intro WODs are free and give your friends/family a chance to come check out the gym and try out a beginner friendly WOD!