COACHES WARM UP
GYMNASTIC GOAT #2
70% - E.M.O.M for 8 minutes
WOD
0:00 - 16:00min
3 rounds for time of:
800m Assault/ 400m Run OR 500m Row
12 Shoulder to Overhead - 60/40kg (50/35kg)
21 Burpees
18:00min ->
Plank - 1 minute/ 1 minute/ 1 minute
Ring in/outs - 15/15/15
