3/27/18 – 180327

Group Warm up 

Group Mobility 


Skill – 15 minutes of Rowing technique + drills.


WOD ( Workout of the Day ) 

"The Ghost" 

6 rounds for total reps of: 

1 minute – Rowing (Calories) 

1 minute – Burpees 

1 minute – Double unders 

1 minute – Rest 

*Singles subtract half of your reps – from the jump rope portion only. 


EXTRA: 10 minute quad smash (5R/5L) 

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