Saturday, April 23, 2016

Warm Up: 500 m Row

then 2 rounds

  • :30 Samson Stretch (each leg)
  • 10 Pass Throughs
  • 10 Inch Worms
  • 10 Scorpions

Strength/Skill: 

Warm up the movements for the WOD

WOD: Deck of Cards – Teams of 4

Hearts – Box Jumps 24/20

Diamonds – Toes to Bar

Spades – OVH Squats 75/55

Clubs – Burpees

Joker 1 – 800 m Farmer Carry 45/35 each hand

Joker 2 – 100 m Team Walking Lunges

* 800 m Total on the Farmer Carry/200 m per person

* 2 hands in the person in front of you for lunges. Work together as a team and communicate.