Phase 2 of the Goat Derby

Last fall I started a systematic elimination of 6 of my remaining goats: burpees, double unders, handstand pushups, pistols and overhead squats. I went after them the only way I know how: volume…
Completing 10,000 double unders in 45 days allowed me to go from 2-3 consecutive reps to my current max of 61. The 2,000 burpees were improve my overall stamina and the efficiency of the movement.
I am picking the next targets for the Derby: 1,000 overhead squats coming up in March and 200 muscle ups in April. Both have a 20 day cap to complete.
Overhead squats have been bugging me ever since I started the sport as shoulder and hip flexibility has been a lifetime limitation. I guess no better time to fix than now…
Cash-in
CrossFit Total min 700 under 5 minutes then
complete under 8 minutes:
– 500m row
5 rounds of
– 12 kettlebell swings 50lbs
– 7 burpees
[Rx]
WOD
Max reps in 10 minutes
– Overhead Squats 45lbs
[200]
Derby: 200 of 1,000