Dec 10th, 2013

Author: Retta

Category: Competitor

Supersets with a Smidge of Goat

Warm-up
2 Rounds
75 dubs
20 mountain climbers
50 dubs
10 inchworms
– quad stretch against the wall 1 minute each side

Skill
Spend 10 minutes mobilizing Goat 1 and working on Goat 1 form

Strength (20 minutes)
1. High Bar Back Squat @85%
3-3-3-3
2. Weighted walking lunge- 7 steps each leg (14 total) Use kettlebells

*Complete #2 immediately after #1 then rest.

WOD (15 minutes)
3 Rounds
15 Goat 1
15 Chest to Bar Pull-ups
15 Burpees