Ghostly Notes


Ghostly Notes

SKILL – Every Minute on the Minute for 10 Minutes

Odd – Goat 1

Even – Goat 2

STRENGTH – Bench Press

Work up to a 5 rep max for the day.

METCON – “Test Day”

Max Thrusters in 2 Minutes (95/65)

500 Meter Row for time

Assault Bike – max calories in 1 Minute

Max Handstand Hold (time)

Run 400 meters

Fastest time to 30 burpees

Each test can be done with as much rest in between as you need to recover.  Each test should be done at an ALL OUT intensity level.