WOD Sat. Jul. 7

July 6th, 2012
by:

Free introductory class at 10:00am. Please come a few minutes early to fill out some paperwork.
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Individual WOD All levels

“Triple Baseline”
3 Rounds for time:
500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups

Team WOD All levels

“Deck of Cards”
Split into 4 teams. Teams draw cards from a standard deck of cards. All team members do exercises as dictated by card drawn:

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value

Spades = Burpees
Hearts = Sit-ups
Clubs = Pull-ups
Diamonds = Wall ball M=20# / W=14#

Those that have been doing CF < 2 weeks = Do 1/2 the # dictated by the card drawn.
Level 2 = Do this with a 20# vest