Wednesday April 20th, 2016
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Category: WOD

Wednesday April 20th, 2016

Warm up-

100 DU’s/2 min cap

20x Walking lunges

20x Air squats

10 Hip circles

:30 squat hold

Skill-

Back Squat

1×6 @ 60%

1×6 @ 65%

1×6 @ 70%

1×6 @ 75%

1×6 @ 80%

WOD-

THE “GHOST”

6 rounds

1 min Rowing

1 min Burpees

1 min Du’s

1 min Rest

*score each one separately then total reps

Post Wod-

2×10 ring rows

2×10 ring dips

50x ab mat sit ups

 

 

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