WOD

Ghostly

By Lance Mosley

10/31/19

Warm Up

3x10 Cals on AB

3x250m Rower

WOD

EMOM x 6

10 Box Jump Overs

10 DB Snatch 35/50

REST 1 min

EMOM x 6

12 Box Jumps

12 DB Lunges

HWOD

*Same except DB 20/30

EWOD

5 x 5 min Cals AB

1 min rest

Rest 3 mins

2 x 400m Run

2 min rest