GOAT DAY

Today is a technique dominant day.  We are going to cover a few things, but nothing crazy since yesterday was a little rough.

Skill 1: HSPU
Beginners
3 sets of max handstand hold (against the wall)
-rest as needed in between sets

then you will complete

3 sets of 5 wall walks

Advanced
2 sets of max HSPU with no kip no more than 2 abmat's allowed
+
1 sets of max HSPU (kip allowed)

then

3 sets of 5 wall walks


Skill 2: Pull-ups
Beginners
4 sets of max strict pull-ups with whatever band you are currently using
+
1 sets of max strict pull-ups with the next lightest band.

Advanced
3 sets of max Strict pull-ups
+
2 sets of max Kipping pull-ups
+
2 sets of max butterfly pull-ups (for anyone planning on competing)


Skill 3: Double unders
Beginners
10-12 Min working on double unders


Advanced
150-200 Double unders depending on skill level. Choose your goal before you start.
Each time the rope stops there is a 7 burpee penalty. 

We're going for unbroken here obviously, so the penalty should be incentive to not mess up.