NEW OPEN GYM HOURS FRIDAYS: 3:30-4:30pm & 6:30-7:30pm (before and after the regular Friday afternoon classes) Day 5 of WHOLE 30 WOD ME Box squat 7×1 “Goat couplet” AMRAP 8min Goat X Goat Y *These must be gymnastics (body-weight) movements today. What is a goat? A goat is something you HATE to see programmed in a WOD. You might freak out when its announced in a competition WOD or it is something that deters you from coming in to WOD when you see it posted on the site. These may even be movement(s) which keep you from entering CrossFit competitions. Here are just a few common goats: muscle-ups, handstand push-ups, double unders, running, handwalking, KB squat snatch, kipping toes to bar, pistols, etc etc etc. They can also be on a more “macro” level and range from a heavy to a light WOD, high reps to low reps, and/or long or short duration. A goat can also be a skill you want to master. Regardless, goats are simply weaknesses and they must be eliminated in order for you to become a better athlete. Before you choose your 2 goats, tomorrow’s WOD movements are: KB swings, chest to bar pull-ups, hand release push-ups, and front squats (this is WOD Club Open WOD #1). Please keep these in mind and if you plan to train tomorrow. We have a lot to do today so please have ideas ready before you come to class.