wod

chad

1000 box step ups

wod

the ghost

6 rounds for reps

1:00 cal row
1:00 burpees
1:00 double unders

note: rest 1:00 between rounds.
athletes work for 3:00 and then rest 1:00 in a fight gone bad amrap style workout.
score is total reps completed at the end of the 6 rounds.
keep a running count from movement to movement, or add up all three during their rest period.

lift off prep

every 3 min for 4 rounds

8 - 12 reps bench press

every 3 min for 4 rounds

8 - 12 reps back squat

wod

10 min amrap

15/20 cal row
20 wallballs

wod

for time

21 chest to bar pull ups
63 double unders
15 chest to bar pull ups
45 double unders
9 chest to bar pull ups
27 double unders

post workout

1 set

200 m single arm db overhead carry 15/22.5

note: alternate arms as needed

partnerwod

5 rounds for time with a partner

400 m run
30 box jumps 45/60
30 wall-ball shots 6/9 kg

note: run together, divide box jumps and
wall ball shots as needed