July 11/14
Strengthl: Plank 
10 minute EMOM
30 seconds plank hold
30 seconds rest
WOD: The Ghost
6 Rounds
1 minute row for calories
1 minute burpees
1 minute double unders
1 minute rest
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"A regimen of constantly varied, functional movement performed at high intensity in a communal environment leads to health and fitness"
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