Tuesday October 17, 2017

18
Aug
Written by admin

Warm-up: Spend :30 in each hold~ *Plank *Hand Stand *Right Side Plank *Left Side Plank

10 Push-ups 29 Scissors Kicks

Shoulder Rotations

5 laps around the building

WOD:

Go through entire deck of cards by performing the following:
Spades = Burpees
Diamonds = KB Swings (53/35#)
Hearts = AbMat Sit-Ups
Clubs = 1/2 Deck - Thrusters (95/65#) / 1/2 Deck - Air Squats
Jokers - 800m Run
As cards are flipped over, perform face value of card with the corresponding movement:
A = 1
K = 13
Q = 12
J = 11
1970-01-01

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