Warm up:

Joint mobility
row 500 meters
10 each of:

• squats
• push ups
• pull ups
• knees to elbows

WOD:

“The Goat”

pick 2-4 different movements that are your weakest technically and we’ll put them together into a 20 minute AMRAP.  Think broad and come to class with ideas already in mind.  Think gymnastic, olympic, power lifting, kettlebell work, met con capacity, plyometric.  Anything is game!

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