COACHES WARM UP
GYMNASTIC GOAT 1
3 Unbroken sets (rest as needed between sets)
*Ideally your sets should be 80% of your best unbroken.
WOD
400m FAST! Run
60 seconds rest
40 Back Squats - 70/50kg
20 Handstand Push ups (Hand Release Push ups)
400m FAST! Run
60 seconds rest
30 Front Squat - 60/40kg
20 Handstand Push ups (Hand Release Push ups)
400m FAST! Run
60 Seconds rest
20 Overhead Squats - 40/30kg
20 Handstand Push ups (Hand Release Push ups)
Time Cap: 24 minutes
