Wednesday 7/16/2025

Accessory 
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

WOD
"Redbeard’s Ghost"
Every 1:15 (10 sets)
10/8 Calorie Row
3 Power Clean & Jerks (50-60%)
*Score is slowest set