Saturday, June 30th, 2018

 

A) Warm Up

:30 Seconds
Easy Shuttle Run
Walking Spiderman

Medium Shuttle Run
Walking Samson

Faster Shuttle Run
Straight Leg Bear Crawl

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Deck of Cards
Teams of 3 or 4

Spades = KB Swings 45/35
Clubs = Hang Power Snatches 95/65
Diamonds = V-Ups
Hearts = Burpees

Joker #1 = 6 or 8 Rope Climbs depending on teams of 3 or 4
Joker #2 = 100m Walking Lunges as a team, each person has both hands on the person in front of them