WOD: Wednesday 4/11/18


- 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


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