Class WOD

“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

*Thanks CompTrain for the awesome programming!

Extra Work

Pre-Game (OPTIONAL)
3 Rounds (low intensity)
3 Slow Wall Squats 
3 Walkouts 
3 Russian Baby Makers 

3:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (moderate intensity):
300 Meter Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
30 Double-Unders
*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (low intensity):
4 Scap Retractions 
8 Superman Rocks 
16 Overhead Circles (8 each direction) 
*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

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