If you have ever looked at a WOD and dreaded a movement on it...today's WOD is for you.
GOATS: Webster defines goat as...kidding...you define your own goat...a movement that if you were better at it...it would not suck so much while doing a WOD with these movements in it!
OTM x 20
Goat 1 - Even
Goat 2 - Odd
Pick two Goats
Sample Goat Movements
All variety of pull-ups
Toes to bar
Knees to elbow
Handstand push ups
GHD sit ups
Kettle Bell Swings
Choose rep scheme that can give you some work on the movement...
Goat 1 Pullups 7 reps per minute
Goat 2 Ring Dips 5 reps per minute
Shoot for a number you can get done (not to failure) each round.