Saturday October 22, 2011


Part 1 – 3x400m Repeats


Part 2 – “Goat” Work


We started with some 400m runs, resting the same amount of time it took to complete the prior 400m between rounds.  After the runs everyone chose 2 “goats” (otherwise known as something that you are not good at).  We worked on our goats for about a half hour before everyone hit a short wod based on the 2 goats they chose.  There was lots of improvements by many people including Jane who got her first unassisted pull up as well as 18 double unders in a row!  You will see much more results by working on your goats then you will by working on things that you are already good it, try to incorporate them into your warm ups and cool downs.


Posted on October 22, 2011, in Uncategorized. Bookmark the permalink. Leave a comment.

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