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Home / Uncategorized / “GHOST RIDER” WOD 9/13/17

“GHOST RIDER” WOD 9/13/17

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WARM UP:

400 M. Run

10 Walking High Knee Holds 

10 Walking Flamingos 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges 

10 High Kicks 

Then:

2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Swimmers

Then:

Mobility 

WOD:

“GHOST RIDER”

3 Rounds

1K Hill Run

10 Ring Muscle Ups 

50 Air Squats 

*Sub. Muscle Ups for 15 Ring Push Ups.

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