WOD
“Deck of Cards”
Hearts = Kettlebell Swings (1.5/1 pood)
Diamonds = Box Jumps (24/20″)
Spades = Sit Ups
Clubs = Push Press (95/65lb)
Joker = Run 400 meters
Coach pulls a card from the deck on at a time. Athletes perform the number of reps on the card that corresponds with the symbols above.
The reps of the aces and face cards are as follows:
Ace = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps
You have to wait for everyone to be finished before you move on to the next movement, we finished in something like 29 mins.
M/F/S - 3/2/4
Skills
Watched a video about muscle-ups last night, hit my 2nd ever strict one tonight thanks to what I learned. I'm going to try to practice more.
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