A. Squat Snatch 4×3-4
B. Back Squat 4×3-4, 31×1 tempo
Squat Snatch 135/95
Scaled – 2:1 Pullups & Dips
So proud of all the Big Easy competitors at the Festivus Games this past weekend!
A. Shoulder Press 4×3-4, at 31×1 tempo
B1. 10 Hollow Rocks
B2. 6 Weighted dips (negative dips for beginner)
3 rounds for time:
50 calorie row
50 Double unders
Coach Porter leading the class through a barbell warmup!
Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.
5 minutes per skill:
20 min AMRAP
10 push ups