WOD:

#ghost and stuff

50 Power Cleans (155/105lbs)  Scale to 135/95lbs  (**Approx 55-60% 1 RM if not at prescribed weight. )

Time Cap to complete power cleans is 7 min.  If done early, rest until 10:00.

At the 10:00 on the clock complete….

#ghost

6 Rounds:

1:00 – Row for Calories

1:00 – Burpees

1:00 – Double-Unders

1:00 – Rest

CASHOUT:

100 KB Swings (70/53lbs)

Rest 2 min

50 GHD Sit Ups or Ab Mat Sit ups