In CrossFit circles, the exercise that challenges you most is called your ‘goat’. We all have many goats in our barns. I figured a sunny Sunday is the perfect day to let them all out for a WOD… From my long list of ‘development areas’ I chose 5 movements to include in this punishment: Muscle-ups, Handstand pushups, Double Unders, Overhead Squats and Deadhang Toes to Bars.
WOD “Goat Rodeo”
Cash-in
– 100 Double Unders
Skills
– 10 Muscle-ups
– 10 Handstand pushups
– 10 Strict Toes to Bar (no kipping)
Strength
– 10-10-10-10 Overhead Squats (45/75/95/115)
Cash-out
5 rounds of Cindy for time
– 5 pullups
– 10 pushups
– 15 squats
CASH-OUT TIME: 4:49
