Friday

Warm Up:
800m Run
5 Wall climbs
10 Burpee Broad Jumps

Mobility: 5 minutes

Goat: 20 minutes

Choose a skill you can do 1 to 3 reps on the minute every minute for 20 mins.
Ex: Handstands, hspus, pistols, CTB pullups, pushups, oly lifting, muscle ups, overhead Squats, or added mobility.

WOD:
5 Rounds
1 minute American Kettlebell Swings 1.5/1 pood
1 Minute REST

Do as many reps as possible each minute. If you put the kettlebell down or stop swinging (resting), the penalty is 10 burpees at the end of the wod for each time unbroken.

Score is total reps minus the number of burpees. Don't stop!!!



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