Friday
Warm up:
2 rounds
500m no-strap row
5-8 strict pull-ups/ring rows
Mobility
Strength/Skill:
GOAT
WOD:
13.4
7:00 AMRAP
3 - 6 - 9 - 12... ascending ladder
Clean and Jerk (135/95)
Toes to Bar
Int. 115/75
Beg. 95/45; scale to hanging leg raise
Warm up:
2 rounds
500m no-strap row
5-8 strict pull-ups/ring rows
Mobility
Strength/Skill:
GOAT
WOD:
13.4
7:00 AMRAP
3 - 6 - 9 - 12... ascending ladder
Clean and Jerk (135/95)
Toes to Bar
Int. 115/75
Beg. 95/45; scale to hanging leg raise