Friday
Warm up:
800m run or 1k row
Mobility
Strength/Skill:
GOAT
WOD:
10 RFT
10 CTB pull-ups
10 ring dips
15 sit-ups
Int - 8 rounds of regular pull-ups and bar dips
Beg - 6-7 rounds of reg. pullups and box dips
Warm up:
800m run or 1k row
Mobility
Strength/Skill:
GOAT
WOD:
10 RFT
10 CTB pull-ups
10 ring dips
15 sit-ups
Int - 8 rounds of regular pull-ups and bar dips
Beg - 6-7 rounds of reg. pullups and box dips