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)
