120127

Friday

Warm Up:
3 min Double Under Flights
10 Pullups (adv CTB)
10 Pushups
10 Lateral Jump Squats
10 Overhead squats/Bar

GOAT: 10 minutes
Choose a skill you can do 1 to 3 reps on the minute every minute for 10 minutes.
EX: Unbroken KTE, TTB, Muscle ups, HSPU, L-sit holds on paraletts or rings, Hollow rock or l-tuck holds, strict, kipping, butterfly pullups, Handstand Holds or Walks, Pistol Squats, Overhead Squats, Oly Lifts

THEN: Burgener: 

WOD:

 Squat or Power Snatch
1-1-1-1-1-1-1