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Weapon of Choice

By Jbrause | In WOD | on January 25, 2018

Halfway between the gutter and the stars.


Something different for you guys today- a goat WOD! With the help of your coach choose two movements that YOU need to work on- maybe it’s something specific and technical like kipping handstand push-ups and rope climbs, maybe it’s something  capacity-based where you’re trying to do large sets of unbroken push-ups and wallballs, maybe it’s something cardio-respiratory based where you’re trying do do burpees and rowing without gassing out – and use them to put together an appropriate AMRAP. Avoid the temptation to play to your strengths and choose movements that are lagging behind the rest of your skillset. And most importantly- have fun with it!

Part A-

Snatch + Overhead Squat

5x 1+2

Build in weight to a heavy set

Part B-

10 min AMRAP

Goat WOD

With the help of your coach, choose two movements that you need to work on and an appropriate rep scheme

Part C-

Max Length Chin Over Bar Hold (Chin-up Grip)


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