BENCH MARK WEEK
These lovely things, there were more, were under our members hands in the warm up ……Please wear clean shoes to the gym… everyone appreciates not having rock under their hands 🙂 Thank you 
Weak skill 15 min or warm up work on your skipping from last week
1.negtive pull up parrelle grip, bicep grip and single arm 3 x 5rds 3-8 sec down 2.bottom up push up 3 x 5 5rds 3.
- 100 ss
- 100 alternating
- 100 R
- 100 L
- 100 high knees
if you can do all these unbroken more on to
- shaddow skip 40 per side
- single single D/U
- 50 per side single leg D/U
if you can do 200 unbrocken D/U you are ready for triples
WOD “GHOST”
Welterweight Robert “The Ghost” Guerrero will take on Yoshihiro Kamegai of Japan in the main event at the StubHub Center in Carson, California.
Guerrero (31-2-1, 18 KOs) last fought 13-months ago, suffering a decision loss against Floyd “Money” Mayweather. In the lead-up to this evenings fight, Guerrero undertook CrossFit as part of his strength and conditioning. In recognition of that, CrossFit HQ have named the workout “Ghost” in his honour.
“Ghost” includes the following:
4-6 rounds of: 1 minute of rowing, use calories 1 minute of burpees- bench burpees or modified 1 minute of double-unders or your weakest skip from above. 1 minute rest 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 completed.