2022-09-29

Skill-work:

3 Rounds Accessory Work

15 Strict T2B

10 KB Windmills Each arm

15 Strict Atomic Sit-ups

1 Min GHD Hollow Iso Hold

Conditioning:

“The Ghost”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double-Unders

1:00 Rest

Total: averaged 12-14 calories, 8 burpees, 30 – 40 double-unders per round