WOD 1/7/17

WARM UP

400m Jog
500m Row

Coach Led DROM

METCON

“52 Card Pick Up From Hell”

Hearts – Air Squats
Clubs – Push Ups
Spades – Pull Ups
Diamonds – Sit Ups

Jack – 11 Rep
Queen- 13 Reps
King – 15 Reps
Ace – 10 Burpees
Ace of Spades – 20 Burpees (The Death Card)

** This workout only looks easy. The coach will draw a card from the deck. The suit determines the movement and the face value of the card determines the reps. Keep things moving and don’t sandbag. If people start gaming it/acting like they are dying and slowing down too much, the coach will pull a new card when the majority of people are done. If you’re not done, get up and move on. The goal is to maintain a high intensity, not bog down and take everyone with you. Sorry if that hurts your feelings…. **

ADVANCED

Hearts – Goblet Squat (25/15)
Clubs – Push Ups (Feet Elevated)
Spades – Pull Ups (CTB)
Diamonds – Sit Ups (10)

Jack – 11 Rep
Queen- 13 Reps
King – 15 Reps
Ace – 10 Burpees
Ace of Spades – 20 Burpees (The Death Card)

POST CLASS

Who cares after that MetCon!?!?