- Floor Press 8 APRE
Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.
WOD:
EMOTM 1-4 for 16 minutes. (Only do one!)
1, 5, 9, 13 - ME Bear Crawls Laps Short side of the gym. 1=1.
2, 6, 10, 14 - 6 Strict Pull Ups
3, 7, 11, 15 - ME Push Ups
4, 8, 12, 16 - Hollow Rock Hold (When athlete fails the hollow rocker, notice seconds left on clock.)
*Buy out. When WOD is finished every second of left over on clock = coach's choice
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