TUE 10/31/23 WOD

Warm Up - AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:  Round 1: air squats - Round 2: push-ups - Round 3: jumping jacks - Round 4: up-downs

Jump rope warm up:  :20 jump in place (no rope) - :20 single unders - :20 high jump singles - :20 fast single + slow single - :20 single + single + double under - 3 rounds:
:30 double-under attempts/practice - :30 rest – Mini round:  1 round:  :30 calorie row - :30 burpees - :30 double-unders

WOD

The Ghost
6 rounds for reps:
1:00 calorie row L2-same L1-same (5 rounds)
1:00 burpees L2-same L1-same (5 rounds)
1:00 double-unders L2-DUs attempts L1-singles
– 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.

Post WOD - 2:00 foam roll calves - 1:00 alt. reach-roll-lift