wod
the ghost
6 rounds for reps
1:00 cal row
1:00 burpees
1:00 double unders
note: rest 1:00 between rounds.
athletes work for 3:00 and then rest 1:00 in a fight gone bad amrap style workout.
score is total reps completed at the end of the 6 rounds.
keep a running count from movement to movement, or add up all three during their rest period.
lift off prep
every 3 min for 4 rounds
8 - 12 reps bench press
every 3 min for 4 rounds
8 - 12 reps back squat
wod
10 min amrap
15/20 cal row
20 wallballs
