Wednesday Sept. 4th: T-Rex hates wall balls

Warm Up

2 rounds:

500 m row/400 m run

15 air squats

15 wall balls

15 pull ups

15-20 minute Goat work: 

What's your Goat? 

(Click HERE for a great explanation of a Goat)

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 3 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved! 

WOD

50-35-20

Wall balls (target: 10 ft/9 ft) (20/14)

Pull ups