Its been a heavy week but we haven’t forgotten about you cardio bunnies. After pressing and pulling we open the valve and empty the barrel with The Ghost. Get ready to sweat!

Strength 

Shoulder Press/Weighted Pull Up

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset press/pull up

WOD

” The Ghost “

1:00 cal Row

1:00 Burpee

1:00 double under

1:00 rest

6 rounds

Score each movement separately.

Compare to : 19/1/2018