Warm Up: 2rds of:

200m Run

10-3sec. Superman Holds

10-Pass Throughs

10-Air Squats

Skill: Pull Up practice and progression / Ring or Bar Muscle Up for advanced athletes 10/15 min

TEAM WOD: “Deck of Cards”

As a team, run through a full deck of cards with the suits and numbers representing movements and rep totals. (We can scale weight and movements easily) show up and join in, it’s a good time and a good workout to start the weekend.

Spades = Power Cleans 95/65 lbs

Hearts = Wall Ball Shots 20/14lbs 10’/9′

Clubs = Row for calories

Diamonds = Weighted Over Head Step Ups 20″ (only) 25/15lbs plate 1=1

Joker#1 200m Sled Push (around the building, take turns or share) 90lbs

Joker#2 20 – Burpees