In WODs
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Warm-up & Mobility: 15 Minutes

Strength: Goat Day – Menu: DUs, Ring Dips, Pull-Ups, MU, rope climbs (25 minutes to work on goat)

Conditioning: 12 Min AMRAP – Goat and Run

  • X Goat (coach to set reps)
  • Run 200m

 

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