Thursday, November 8th

Warm-up
Pulls on Rower
Shoulder taps (split reps per side)
Step ups (split reps,per leg)
Hollow Hold (:30/:20/:10)
Skill Development
G.O.A.T Skill Day
*Choose one or two gymnastic weaknesses to work on.
WOD
21-15-9
Box Jumps (24/20)
Wall Balls (20/14)
Toe Ups ( 1 T2B + 1 Pull up)