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Workout of the day: October 10, 2019

October 9, 2019 / Workout of the Day

Goat Day

Metcon
20 minutes EMOTM
Goat #1
Goat #2

### Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

### Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

### Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

### Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

Metcon
4 Round EMOM
Minute 1 – 8/10 Cal Ski Erg
Minute 2 – 10 Box Jumps
Minute 3 – 15 KBS
Minute 4 – 15 Pushups
Minute 5 – 15 G2O
Minute 6 – 20 Sit-Ups

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