Wednesday's WOD plus Goat Training - 3/11/2015

March 10, 2015

Wednesday's WOD plus some Goat Training :)


Wednesday March 11, 2015


CrossFit (6am/7am/10am/12:15pm/5:30pm)


Warm-up - 2 rounds:

200m Row

10 Back Jacks 

1 Length Spiderman lunges with reach

10 Ring Dips


Pre-WOD Planks:

For as long as possible, complete:

45 second plank

15 second rest


10 min. cap






SDLHP 75/115


Ab-mat Sit-ups


Run 600-400-200 after each round




Work on your weakness!!  Goat training time is VALUABLE and make sure you take advantage of it.  Your weakness is based on YOUR abilities.   The only way for you to get better at something is to work on it and spend more focused effort in this area.  If you continue to neglect it and work on other things, you are effectively making the gap between your strengths and weaknesses even larger. 


Yoga (6:30pm)


On-ramp (7:30pm)



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