Workout of the Day

"Ghost"
3 Rounds for reps
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Extra Training

Snatch
5x1 @ 90%

Ring Dips, 3 x Max Effort (strict)
Rest as needed between efforts

Ring Dips, 3 x Max Effort (kipping)
Rest as needed between efforts

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**