Class WOD

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

*Thanks CompTrain for the awesome programming!

Extra Work

1) Pre-Game (OPTIONAL)
5:00 Erg Bike (however any bike fits):
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks - [Video](youtu.be/XXX)
Hollow Rocks - [Video](youtu.be/XXX)
Overhead Circles - [Video](youtu.be/XXX)
Glute Bridges - [Video](youtu.be/M7PynZBxSR0)

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

5:00 Erg Bike (however any bike fits):
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

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