Friday

Run 400m
10 pullups
10 pushups
10 wall squats

WOD:  Rotate thru each 10 minute WOD/MOB/GOAT resting 1 to 2 minutes between each. Use this rotation: A goes to B, B goes to C, C goes to D, D goes to A.

Group A- Row 2000m for time

Group B- Mobility

Group C-  GOAT ( You may do the same goat for both 10 minute sets or you may switch. Choose muscle ups, drills, HSPU's, handstand walks, oly lifting, pistol squats, pullups, pushups etc..

Group D- GOAT



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