Thursday January 5th 2017


5 Min AMRAP 

Burpees to 7" Target 

~Rest 5:00


EMOM x20

A: One weakness 

B: Second weakness

*This is a little different then traditional goat day. Given that we will be accelerating the heart in the single modality conditioning piece. Choose two skill based movements. Neither of which should be skill you do not have, just perhaps skills you struggle with under fatigue. The point of this is a: to elevate the heart and work in absence of oxygen and b; to practice necessities under a fatigued state. Choose preliminarily. Once the clock starts its a 30:00 continuous clock