Wall Ball + Run

Buy In
“Get Your Goat” for 8 minutes
A “goat” is any movement or exercise that is a weakness for you. You might hate this exercise enough that when you see it pop up in a WOD, suddenly you decide that it’s your rest day or you let some other event take precedence over coming to the box that day (yes, we do notice these kinds of things ). On the flipside, you may love seeing this exercise show up in a WOD, but are just not proficient at the movement so it slows you down. Either way, we need to work on our goats, so today we’ll start the clock and spend 8 minutes working on those exercises we love/hate.

WOD
Run 800 meters (4 minute time cap)
Run 400 meters (2 minute time cap)
Rnn 200 meters (1 minute time cap)
Run 200 meters (1 minute time cap)
Run 400 meters (2 minute time cap)
Run 800 meters (4 minute time cap)

Cash Out
Mobilize those legs!
Hamstring, Pigeon Prep, and Super Quad stretches for 1 minute each leg.
If you have extra time left, spend some time with the foam roller and lacrosse ball.

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Buy In
Wall balls. Yay.

WOD
This was stupid.

Cash Out
Did some stretching and a couple pistols.