Cunningham showing off his squat
Cunningham showing off his squat

As you figured out by now you are going to get plenty of work on your goats in these three weeks, it’s okay that’s how you turn your goats into strengths.  I’m sure you wouldn’t mind doing your strengths a few days in a row.  Hang in there and hit those goats hard!

Warm Up
400m Run

Goat 1
3-5 reps if weightlifting movement
5-10 reps if gymnastics movement
Every other minute if monostructural.

WOD (start with the class)
Three rounds of:
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.