HAPPY BIRTHDAY CHELSEY! / “GHOST RIDER” WOD 9/12/17

Happy Birthday Chelsey! We love you and hope you enjoyed your day.

WARM UP:
50 Double Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Swimmers
Then:
10 Walking High Knee Holds 
10 Walking Flamingos 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 

WIN
SKILL:
EMOM 6
ODD: Front Plank
EVEN: REST
WOD:
“GHOST RIDER”
3 Rounds
1K Hill Run
10 Ring Muscle Ups 
50 Air Squats 
*Sub. Muscle Ups for 15 Ring Push Ups.

FIT
SKILL:
EMOM 6
ODD: Front Plank
EVEN: REST
WOD:
3 Rounds
800 M. Run
25 H.R. Push Ups
50 Air Squats