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