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.
