wod-friday

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