September 14, 2017

A. Warm Up
Coaches Choice
Mobility. Activation and Movement Prep

Scoring: Not Scored

B. GOAT Day (Muscle Ups/ Double Unders/ Rope Climbs)
Muscle Up? or close to a MU (Ring or Bar):
Kip Swings
False Grip Ring rows
Kip Swing Pull up
Box Muscle Up
Muscle Up Attempts

Rope Climbs:
Rope pulls
Foot lock drills
Knee lift drills
Rope Climb Attempts

Double Under Practice:
Single under foot drills
Single Double Single Double
Double Attempts

Scoring: Not Scored Time Cap: 20 minutes

C. 25 minute EMOM of Wall Ball Shots, Man Makers, Running, and more
​Every 1 minute for 25 minutes (5 rounds):
Minute 1

1. 25 Wall Ball Shots @ 20/14 lbs

Minute 2

1. 4 Man Makers @ 45/25 lbs

Minute 3

1. Run 120 meters

Minute 4

1. 4 Muscle-Ups

Minute 5

1. 10 Burpees