12 Mar March 10, 2016 Posted under: Workouts “Ghost” 6 Rounds of: 1 Min of Row (for calories) 1 Min of Burpees 1 Min of Double Unders 1 Min Rest “Ghost” is a WOD created for six-time world champion boxer Robert “The Ghost” Guerrero that mimics a six-round fight. CORE STABILITY: accumulate 3 minutes plank hold *each time you break the hold, complete 20 x abmat sit ups