0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-49:00 WOD
49:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Samson Stretch
Seated Groin Stretch
Pigeon Stretch
Standing Hamstring Stretch
Calf Stretch on Rig
WOD Prep
2 Rounds
30 seconds easy pace Row
30 seconds Rest
30 seconds easy pace Burpees
30 seconds Rest
30 seconds easy pace Double Unders
30 seconds Rest
WOD:
“The Ghost” Pre-test
6 Rounds For Reps
1 minute Max Calorie Row
1 minute Max Burpees
1 minute Max Double Unders
1 minute Rest
SCORE: Reps
PACE GOAL: Push hard and see what happens
FEEL:
Cardio Cough
STRATEGY:
Empty it out and have some fun, we will retest in Week 6
EQUIPMENT CONSIDERATIONS:
Technically 4 people could share one Rower, start people at different stations and rotate through
BEGINNER: Line Hops or Plate Hops
SCALED: Single Unders