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

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