December 17, 2015

Thursday

WARM UP:

2 Rounds

200M Row

15 Air Squats

5 Spidermans each side

15 Toe Touches

15 Jumping Jacks

SKILL/STRENGTH:

Back Squat 4 x 10 @ 50%

METCON:

“The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 30 Second Handstand Holds

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