06 Feb 17

Warm up
3 Rounds:
20 lateral jumps back and forth over a BB
:15 front plank
20 lateral jumps
:15 side plank
20 lateral jumps
:15 side plank
20 lateral jumps
:15 deadbug

WOD
THE GHOST
6 rounds
1 min per station
Row (calories)
Burpee
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

POST WOD
Foam roll calf x2min each side

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