Warm-up:

Partner Row 1k
Double Leg Hop 40m
30 Double Leg Mountain Climbers

Then 3 rounds of: 

10 Doubleunders
3 Burpees

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Mobility Minutes

Announcements:

I want to see you guys kill this today! It's going to get tough. Push though it! 

Skills & Technique: (Click below for links to more info)

Wod:

The Ghost (CFNE)

1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Doubleunders
1 Minute Rest

6 Rounds for total reps. 
Score each movement separately. 

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