10/31/16 – "The Ghost"

Group Warm up 
Group Mobility 

Strength 

10 minutes to find a heavy strict press 

     -Then- 

2×5 Strict press at 65% of your heavy single – Rest 1:30 

2×3 Strict press at 70% – Rest 1:30 

2×2 Strict press at 75% – Rest 1:30 

WOD ( Workout of the Day ) 

"The Ghost"

1 Minute – Max effort Calories on the concept 2 

1 Minute – Max effort burpees 

1 Minute – Double unders 

1 Minute – Rest 

6 Rounds for total reps. 

* Do not game this workout! Go all out at each station.

* If you are performing singles instead of double unders – Take your total count and cut it in half. 

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