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