July 15th, 2014

caped crusaders

Congrats to the extremely muddy Dirty Caped Crusaders who conquered the Extreme Dirty Dash this past weekend!

Today’s WOD

“The Ghost”
6 Rds
1 min row
1 min burpees
1 min DU’s
1 min Rest

Trainer’s Tips:  Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps

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