Skill WOD
1) 3-5 Dip Negatives (start at the top of a drip and do a 5-10 second negative, then jump back to the top of the dip and do another negative. Use dip bars)
2) 20 second Hanging Tuck hold (hang from the pull up bar and hold a tuck position with your legs)
3) 10-15 second Superman hold with a PVC pip in your hands
3 Rounds
Not for Time
WOD
The Ghost
6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest
Score = total cals+ burpees + doubles
We are getting into the last days of our 100,000 meter rowing challenge! Get your meters in before the New Year!