WOD: Wednesday 4/11/18

April 11, 2018

Strength/Skill:

  - Trap Bar Deadlift: 6/6/4/4/2/2

 

Metcon: "Deck of Ashleys"

  Bring in a full deck of cards (including Jokers!) 

Draw 4 cards at a time and complete movements    according to the following rules:

Card # = number of reps to complete.

Suit determines the movement.

   Club: Push-up

   Spade: Squat

   Diamond: V-up

   Heart: Burpee

   Jack: 11 reps

   Queen: 12 reps

   King: 13 reps

   Ace: 30 KB Swings (53/35)

   Joker: 400m Run/500m Row

 

HAPPY BIRTHDAY SMASHLEY!!

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