SUNDAY WOD June 19, 2016

18
Jun

SUNDAY WOD June 19, 2016

HAPPY FATHER’S DAY TO ALL OUR CROSSFIT 580 DADS!

 

Image result for happy fathers day

 

 

 

bharper
BootCamp WOD
INTENSITY

 

Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

• CLUBS- Abx Sit ups
• SPADES – KB Goblet Squats AHAP
• HEARTS- Pull Ups
• DIAMONDS – Russian KB Swings

 

DECK OF CARDS WOD STANDARDS:
JOKERS (2) = ALL TEAM MEMBERS RUN 400M
ACES = YOU MUST RE-PERFORM THE PREVIOUS 3 CARDS SHOWING (EXCLUDING ACES)
KINGS = 12 BURPEES (AS A TEAM)
QUEENS = KB FARMER CARRY (UP TO DUMPSTERS AND BACK AS A TEAM)
JACKS = 10 JUMPING SLAM BALLS (AS A TEAM)
2-10 = STANDARD REPS