Saturday, April 19, 2014

Free "Trial" workout this morning at 9:00 a.m.  Please arrive 10 minutes early to meet the coaches and complete a waiver.
Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulde Dislocates
10 OHS
10 Walking Lunge
10 KB Swings (light)

WOD
Conditioning

Deck of Cards
With a 30 minute running clock preform the following after drawing a card

Hearts =Medball Cleans
Diamonds = Double Unders x 2 or Single Unders x 5
Clubs = Ab-mat Sit-ups
Spades =Deadlifts (you pick the weight)

Jokers = :60 second Planks for everyone

When the workout starts the "house" will deal you your individual card and you'll preform the movement that is linked to that card. 
Reps Equal the following
Ace's = 15, Face cards = 12, and Number cards = that number

Once you have completed your reps per that card you'll return the card to the "pit boss" and the "house" will deal you another card.  Continue doing this until the 30 minutes is up.

Any time a Joker is drawn EVERYBODY planks for :60 seconds.  You'll stop whatever movement your doing and  hold a plank. When you're done you'll finish out the card you were on before planking.

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