W.U. Setup and Explanation
W.O.D “Card Game”
for time complete your Deck of cards
Rep Scheme:
- Joker= 1 Mile Run
- A = 21 reps
- K-10: 10 reps
- 9-5: face value reps
Suite related movements:
- Hearts: Alt Db Clean and Press 50/35
- Diamonds: Goblet Squats 53/35
- Spades: TTB or Supported Leg Lifts or weighted situp and reach
- Clubs: Calories on Bike/Rower
**After every 2 cards, complete 5 x Burpees
**Rules will be laid out on the whiteboard
