March 29, 2018

 

a) WARM UP:

8 min AMRAP for quality reps:

  • 1 bear crawl – post to post
  • 10 push ups
  • 10 lunges per leg
  • 10 banded pull aparts
b) Deck of Cards WOD:

  • Aces – X overhead walking lunge steps (95/65)
  • Spades – X ab roll outs
  • Clubs – 1 wall walk plus X shoulder taps
  • Diamonds – X hollow rocks

Joker – accumulate 2 min sandbag/dball bear hug hold (make it challenging).  Sandbag/dball can be propped on box

X = number on the card

35 min time cap

Posted in WOD