2022-11-23 WoD

WARM
400m run
std warmup

MAIN

A. Activation: 3 rounds
{
1 min row (legs only 1st round, legs/hips 2nd round, full 3rd round)
30s DU practice
30s Hollow Hold
}

B. "The Ghost": 6 rounds, each for max reps, full effort
{
Min 1: Row for cals
Min 2: Burpees
Min 3: DUs
Min 4: Rest
}
R1: 14/14/60 = 88
R2: 13/13/50 = 76
R3: 15/13/60 = 88
R4: 15/13/58 = 86
R5: 14/13/60 = 87
R6: 15/13/63 = 91

Total: 516 reps