Strength
“Oly Goat WOD”
EMOM 10:
ODD Minutes: 40-50s of Oly Work
EVEN Minutes: 30s of Box Jump Efficiency
Conditioning
AMRAP 4:
Calories Assault Bike
Rest 1:00
AMRAP 4:
Max 100 Meter Farmer Carries (AHAP)
Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)
Rest 1:00
AMRAP 4:
8 Hollow Rocks
8 SDHP (95, 65)
*Alternate Options
– Assault Bike: 100m Shuttle Runs (50 out 50 back)