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5/13/2020

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Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

Deck of Cards WOD

  • Hearts = DB Hang Clean & Jerk for both arms
  • Diamonds = Goblet squats
  • Clubs = Double unders/singles x 5
  • Spades = Pull ups / Inverted rows

Joker = Run 400m