Saturday, July 30th, 2016

Warm Up

400m Run

Then 2 Rounds of:

:30 Samson Stretch (Each Leg)
10 Scorpions
10 Good Mornings
10 Light Goblet Squats

 

A) Strength/Skill

Pick Teams and Warm Up

 

B) 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- 800m Farmer Carry 45/35 Each Hand
Joker #2- 100m Team Walking Lunges

800m Total on the Farmer Carry/200m per person
2 hands on the person in front of you for lunges
work together as a team and communicate