Public Whiteboard

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Components

Ghost 31

Settings

Workout

FFL/Ghost 31 WOD

Warm-up

Dynamic stretching/line drills (8-10 min)

Movement demo

Metcon

Ghost 31 (Time)

4 rounds for time - w/ a vest
800m run
3 burpee pull ups
18 Box Jumps (24/20)
22 walking lunges *left/right = 1

40 min cap

Partner option
Split the run/box jumps/lunges

Scaled
Ring rows
No vest

Donation link: https://fundraise.wingmanfoundation.org/give/398057#!/donation/checkout

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, April 02, 2022

Male Clients

1

Jason
henry

0830 FFL Free Community W...

27:09

2

Adam
Cabrera

0830 FFL Free Community W...

32:15

3

Steven
Woelke

0830 FFL Free Community W...

33:35

4

Lex
Egea

0830 FFL Free Community W...

36:00

5

Alexander
Rios

0830 FFL Free Community W...

30:09

6

Kenneth
Smith

0830 FFL Free Community W...

37:39

7

Dane
Meier

0830 FFL Free Community W...

0:00

Female Clients

1

Codi
Ready

0830 FFL Free Community W...

26:13

2

Katie
Brookes

0830 FFL Free Community W...

35:15

with vest

3

Rachel
Lawes

0830 FFL Free Community W...

27:37

4

Sarah
Gadilhe

0830 FFL Free Community W...

28:32

full run, split lunges and box jumps

5

Shayna
Rogers

0830 FFL Free Community W...

31:51

6

Lacy
McKinley

0830 FFL Free Community W...

34:33

w/Kim

7

Sidney
Ladd

0830 FFL Free Community W...

34:51

8

Tiara
(Tee) Kuts ...

0830 FFL Free Community W...

36:00