Warm Up: 500m row., 10 Teeter Totter, 15 HR Pushups, 20 Situps, 25 Squats, Stretch
Strength: 3 x Max Effort Strict Pull-ups
WOD: The Ghost
Total Reps in 6 Rounds of Max Effort
1 Min Row for Calorie
1 Min Burpee
1 Min Double Unders
1 Min Rest
Icing: Shoulder Mobility