1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

GHOST

December 15, 2016

I admit, I have always wanted to do this workout at CFO, but we never had the rowers.  Now we do.  Listen to Dave Castro’s advice – do not game the workout to get a lot of doubleunders.  Go as hard a you can on each station.  If you can do DU, do singles and count them.

If the classes are full, a second wave can begin 2 minutes after the first wave, ensuring the rowers are open.  Or you may count cals on the AB or AD.  Just note what you did.

Workout of the Day

Gymnastics Strength/Skill

OTM 10

5 Strict Pullup

5 Dip

Conditioning

“Ghost”

6 Rounds for Reps

1 minute at each station of 

Row for Calories

Burpees

Doubleunders

Rest 1 minute after each round.

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