Saturday, October 1st, 2016

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

 

A) Strength/Skill

Warm Up and Pick Teams

 

B) WOD

Deck of Cards Teams of 4
Hearts- Box Jumps 24/20
Diamonds- Toes to Bar
Spades- Kettlebell Swings 45/35
Clubs- Burpees
Joker #1- 800m Farmers Carry 45/35
Joker #2- 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