Heat Works! 1/7/14

Warm Up
2min SU/1min DU
10 AS, r/l lunge then
20 each Partner Wall ball toss

WOD ftgoat-north-india_12096_990x742
2k row

Strength– Back Squat
3×5 65, 75, 85% Use 90% 1rm to work %’s

GOAT skills work with remaining time…
GOAT: A movement or lift that you just plain suck at. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.