Main - Group WOD
Warm up (No Measure)
10 cal. row
hip opener x 2 minutes
Lat./T-spine mobilization x 10 each side
Muscle mashing w/ foam roller x 1-2 min.
Metcon (AMRAP - Reps)
20 seconds on 10 seconds rest for 8 rounds of each movement
4. Air Squats
*Complete all 8 rounds (4 minutes) of each movement
before going to the next.
Metcon (No Measure)
Choose your "goats":
Every minute on the minute, for 12 minutes, complete:
Even minutes: Goat 1
Odd minutes: Goat 2
Try to pair up two different modalities. For example, choose one gymnastics movement and one skills movement.
Posted on Wed, February 11, 2015