- Deadlift 5 EDM
Goat Farm:
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:
For time:
- Run 800 Meters (4 laps.)
- 15 Deadlifts*
- 30 Hand-Release Push-Ups
- (successful reps must start from the top extended position, and the knees must never touch the ground)
- Run 400 Meters
- 10 Deadlifts
- 20 Hand-Release Push-Ups
- Run 200 Meters
- 5 Deadlifts
- 10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
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