We usually do 300 for someone’s birthday because it was the first wod she did and it’s tradition. We’re breaking tradition with her new favourite wod, cuz it hurts so good!  Happy birthday to all the awesome LEOs!!!!!

Strength:Front Squat 3 x 5 (3- 0-1 tempo) @70% Count of three on the way down and one on the way up.

The Ghost – 6 rounds for time:

1 min of rowing
1 min of burpees
1 min of DU

1 min or rest

AMRAP for each exercise. Score total of each exercise plus grand total.


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