Friday 8th November 2013: GOAT DAY

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Warm UP:

100 Skips

100 Flutter Kicks

75 Skips

75 Hollow Rocks


50 Skips

50 Supermans

25 Skips

25 Sit Ups


Spend 5 Minutes Practicing the following Movements. Scale if necessary:


Pull Ups

One Leg Squat

Push Ups

then: 3 Attempts at your Fastest 500 M Row – record your fastest time.


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