SUNDAY WOD March 12, 2017

11
Mar

SUNDAY WOD March 12, 2017

 

Boot Camp WOD
INTENSITY

 

TEAM WOD
DECK OF CARDS!

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