9/30/2017 WOD

Goat Work

Skill/Strength
Goat Work for 10 minutes
*Goat=skill/movement that you are not so good at.

WOD
2017 Team Series Event 7
Rx'd
On a 20-min clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep max back squat
Then, Partner 2:
10:00-12:00 1-rep max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Scaled
On a 20-min clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Single-unders
6:00-8:00 Rest
8:00-10:00 1-rep max back squat
Then, Partner 2:
10:00-12:00 1-rep max back squat
12:00-14:00 Rest
14:00-16:00 Single-unders
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups

 

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