151226 ~ The Boxing Day Ghost

Happy Boxing Day!! While others are burning off their extra Christmas calories fighting the lineups at the mall, the Canucks are doing what they do best....working up a crazy sweat!!  The family is all in for this one....it's a Boxing day team WOD....let's have some fun!

In line with the word "Boxing", we will be integrating the "Ghost" WOD into today's mashup.  "The Ghost", is a workout that CrossFit created for six-time world champion boxer Robert "The Ghost" Guerrero.

In Teams Of 3, Complete the Following:

6 Rounds

Athlete #1: 1 Rnd of "Ghost"

1 minute of rowing (Calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Athlete #2 & 3:

"FRANWRAP"

21-15-9

Thrusters

Pullups

**Increasing Thruster Weight after completion of each Fran**

 1 Barbell Per Team

1 Partner Working at a Time, Athletes will rotate after each round of Ghost.

Weights will increase as follows:

Fran #1: (95/65#)

Fran #2: (115/85#)

Fran #3: (135/95#)

Fran #4: (155/ 115#)

Score = Total # of Reps Completed

Fran = 45 Reps

Cash Out:

Find a partner with similar goats.........attack them together!


 

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