1/24/17 – "The Ghost" – Retest

Group Warm up 

Group Mobility 


10 x 2 Strict press @ 60% – rest 60 seconds between doubles. 

WOD ( Workout of the Day ) 

"The Ghost" – *Retest from Halloween

6 rounds: 

1 minute of rowing – Calories 

1 minute of burpees 

1 minute of double unders 

1 minute rest 

*Score is total reps! if you are doing singles instead of double unders cut your reps in half. Do not game plan this workout go hard on every exercise. 

**EXTRA 4 x 25 banded tricep ext 

*** All workouts can be scaled on an individual basis.