Diana V.
Pic: Angela Clancy.

 WoD - "The Ghost"

Complete 6 Rounds For REPs:

1 Minute, Rowing Calories

1 Minute, Burpees

1 Minute, Double Unders

1 Minute, REST

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• This fast became a classic in the CrossFit Benchmark Series. Designed as a training tool for a boxer. It matches the time demands on them (3 mins of work with 1 min of rest).
• This 6 Rounds "match" is a true zinger that packs a punch! (pun very much intended!)
• This follows the same format of another classic WoD "Fight Gone Bad" in which the clock does not stop rolling from one move to the next. Keep your wits about you and rotate when called and keep moving. Write down your reps of EACH move in your rest minutes. DON'T stop to write anything down in the work time.
• As said above record every rep of every interval. Write down your total form each move at the end followed by the grand total. Todays aim & intent is to go as hard as you can on each minute. DON'T sandbag one move in favour of being "fresh" for another.
• Get out there. Work hard. Start your week off the right way! #NeverMissAMonday
• Hold the standards. Form is priority as always.
• Scale As needed. Compare to 08/01/17

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Post REPS from each move, then TOTAL REPS to Beyond The Whiteboard.

The man this WoD was designed for.