10/31/19

Metcon
Goat Day
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

Below are examples of a few different options for Goat Days (mix and match or customize).

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

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

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

or workout option below
Metcon 
On the Minute x 20
Open&Performance:
Odd: 40 Seconds Max Kettlebell Swings 53/35
Even: 40 Seconds Max Wallballs 20/14

Fitness: 35/26, 14/10

*Score is swings plus wallballs each round

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