WOD Thu Oct 11

Work

GOAT Day:

15/12 Cal Row
4-6 Reps Movement 1
12/10 Cal Bike
4-6 Reps Movement 2 (per side)
8 Rounds

Movement 1 Options:
Strict Pull-ups
Kipping Pull-ups
Butterfly Pull-ups
Banded Bar Muscle-ups
Ring Muscle-ups / Transitions
Crossover Symmetry

Movement 2 Options:
Slow Box Step-ups
Weighted Pistols
Light Overhead Squats
Single Arm DB Overhead Squats

CompTrain

Squat Clean 
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean (86-88-90%)