WOD 8/31/13


WOD 8/31/13

8am- Beginners

9am- Regular Class

10 am- Olympic Lifting with Ryan

Decked by Cards

Coach will draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete. Card values = reps (face cards = 10). Suits tell which exercise. Work your way through the entire deck

Hearts= Air Squats-beginners Thrusters-advanced 95/65

Diamonds= burpees-for all

Clubs= Pullups- beginners  Chest to Bar Pullups-advanced

Spades= Situps-beginners  Toes to bar- Advanced


Every 3 Minutes-200m Run