WOD
[A] "The Ghost"
6 rounds, 1 min per station of:
Row (calories)
Burpees
Double Unders
Rest 1 min

Perform this workout like "Fight Gone Bad", by rotating immediately to the next station every 1 minute. The clock does not stop or reset between stations. 

[COMPETITION TRAINING]
No extra training. Rest & recover. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift