A) Skill Work: Choose something you need work on. This is the definition of a “Goat” movement
Ideas:
Light Olympic lifts (Power Clean/Jerk/Snatch)
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Bodybuilding (Get beach body ready)
B) GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)
C) EXTRA CREDIT
Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls
