WARM UP – MOBILITY
2-3 rounds skipping + dynamic warmup
WOD A
THE GHOST
Complete 6 Rounds for total reps:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
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Divide big classes into 2 heats and stagger heat 2 by 2 minutes.
(23-25 min)
WOD B
3 sets, easy pace:
6-8 KB shoulder press + 100′ OH carry /side
8-10 SA bent over KB or DB rows
12-15 Banded face pulls
