Thursday

Look at all these awesome people!!! 

Post regionals day #2 BBQ with the crew!

SKILL WORK:

20 minutes

*Choose a bodyweight skill movement that you need to master!

-Pistols

-Double Unders

-Rope Climbs

-HSPU (strict or kipping)

-Handstand Walks 

-Kipping (pull ups/t2b)

-muscle up progressions 

Build your own WOD!! 

*What is a goat??* a goat is something you HATE and avoid like the plague, or something you really need work on….which is usually something you hate, because you aren't good at it…YET! :) 

You can use progressions movements for your goats. 

EMOM x 15

MINUTE 1: Choose a goat: Complete 10 reps 

MINUTE 2: Choose another goat: Complete 5 reps (this should be a movement that takes longer or is more difficult such as strict HSPU, muscle ups, pistols (each leg), or even rowing--use calories)

MINUTE 3: Choose a core movement that you struggle with the most: Complete 10-20 reps 

5:30pm 2015 OPEN ATHLETES“Surfer on Acid”3 RFT:
400m Run
21 Burpees

Front Squats
4×4