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Thursday- GriffenGoat 7-23-15

22
Jul

Thursday- GriffenGoat 7-23-15

Warm Up

3x Running Drill+ 10 Bootstrappers

WOD

“Griff”
For Time:
Run 800 meters (scale 500m)
Run 400 meters backwards (scale 200m)
Run 800 meters (scale 500m)
Run 400 meters backwards (scale 200m)

Skill

Goat Work (something you suck at)…or just don’t like doing
14 – 20min depending on time
Even: Goat #1
Odd: Goat #2

VOD

“But what about you?” he asked. “Who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.”

– Matthew 16:15-16 NIV

Extra

3x

1 min Plank (use weight if needed)
20 hanging Knee tucks OR Max Rep Toes 2 Bar
Rest 1 min