Thursday, Nov 3rd, 2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Rope Climb Practice

 

B) WOD

Deck of Cards Teams of 3-4

Spades – Goblet Squats 45/35
Diamonds – Sit-ups
Clubs – Kettlebell Swings 45/35
Hearts: Front Rack Lunges 95/65

Joker #1-200m Prowler Push 90/45
Joker #2-8 Rope Climbs