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
3-5 each way Scorpions
30 second hold Seated Groin Stretch
30 second hold each way Standing Hamstring Stretch
30 second hold each way Standing Quad Stretch
10yds Samson Stretch
10yds Walking Hip Openers
10 Air Squats
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” Post-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, beat those scores from week 1!!
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