Headed to Town Now

SKILL – Pick two Goats:

Every Minute on the Minute for 10 Minutes:

Odd Minutes – Goat 1

Even Minutes – Goat 2

STRENGTH – Bench Press 4-4-4-4

Work at 85% of your 1 rep max.

METCON –

Row 500 meters, then:

3 Rounds:

10 Step Ups (holding a slam ball)

20 Abmat Situps

Finish with 50 Slam Balls as fast as possible.