Jay sent me his Goat list. The movements that he does not look forward to seeing on the whiteboard but would love to master. We put it all together to create an interesting wod filled with challenge and team spirit/peer pressure. Happy Birthday Jay!!

Workout of the Day:

“Jay’s Burpee Goat Killer Nightmare”
4 Wall Ball(m-20lbs to 10’/f-12lbs to 10′ or 16lbs to 9′)
19 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
4 Kettlebell Swings(m-53lbs/f-35lbs)
19 Abmat Sit-Ups
4 Overhead Squats(pvc)
4 rounds
Scored in burpees only
4’s can either rest or do burpees until 19’s are complete
once 19’s are complete, group rotates counter-clockwise
Always rotate 4-19-4-19
19’s are expected to go unbroken