Monday.March 13.2017

Warm Up

3 Rounds:

20 plyo skier
:15 front plank
20 plyo skier
:15 side plank
20 plyo skier
:15 side plank
20 plyo skier
:15 deadbug

WOD

"The Ghost"

6 Rounds: 1 min per station of

Calorie Row
Burpees
Double Unders
Rest 1 min

*perform Fight Gone Bad Style rotating from one movement to the next immediately each minute. The clock does not stop or reset every minute

Post WOD

Calf Smash 2 mins/side
Static Calf Stretch 2 mins/side