Pre WOD

EMOM x 12 MINUTES

MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders

Workout of the Day

15:00 AMRAP

8-10-12-14…and so on
Air Squat**
Sit-Up***

*30 Double Unders after each full round
**Alt. Pistols Optional
**GHD Sit-Ups Optional