WOD-
3 Rounds, each for time of:
Row 500(400) meters
30 Box jumps 24″(20″)
20 Toes to bar
10 Power cleans*
Rd 1 = 185#(125#)
Rd 2 = 155#(105#)
Rd 3 = 135#(95#)
Rest 3:00 between each round
Scores = Round times
SPRINT-
The Ghost
6 Rounds, 1 Minute Per Station For Max Reps
Calorie Row
Burpee
Double Unders
Rest 1 Minute
