Warm up:
2 times:
400 m run/500 m row
15 push ups
15-20 minute Goat work:
What's your 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.
It's finally October 2nd!
It's time to re-test yourself and see how much you've improved! Post your GOAT and improvement to the comments!
WOD
15 minute AMRAP
250 m row
25 push ups
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