Warm-up
3 Rounds
Row 250m
Jog 100m
-20 shoulder taps
-20 barbell front squats
-20 push-press
-5-10 minutes of stretching
Skill
Handstand Walking
Handstand Walking Course- for adv
WOD
Teams of 2
Row 2500m: If the split drops below 1:40/1:55 you need to switch partners.
As a team complete:
30 Bar Muscle-ups (girls must complete 10 reps)
40 Clean and Jerks (135,95)
50 Handstand Push-ups
60 Front Squats
10 200m Sprints Relay Style
-One partner works at a time
If there is extra time work on your Goats