11/7/14

 

Warm Up

10-9-8-7-6-5-4-3-2-1

Double under or Single unders

Air Squats

SKILL

Back Rack Lunges

STRENGTH

Back Rack Lunges

10-8-6-4-2 @ Progressive Loads

WOD

“GHOST”

6 Rounds

1 minute row

1 minute burpees

1minute Double Unders

1 minute rest

*Score: Heaviest Lunge Set/ total calorie/total burpees/total DU

Cash Out: Find Max Height Box Jump

Challenge of The Week: Max unbroken Deadlift @ 65% of your 1RM