WOD Sat. Jun. 22

June 21st, 2013
by:

Team WOD
All Levels
“Deck of Cards”
Split into 4 teams.
Teams draw cards from a standard deck of cards for 30-40 minutes.
All team members do exercises as dictated by card drawn:

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value
Joker = You can make another team do 15 burpees.

Spades = One-legged alt. squats /Air Squats
Hearts = Knees to Elbows
Clubs = C2B Pull-ups / Pull-ups
Diamonds = Box Jumps 24″/20″ 20″/16″

Those that have been doing CF < 2 weeks = Do 50-75% of the # of reps dictated by the card drawn. Black = Do this with a 20# vest

12:00pm-1:30pm Unlimited Only Class

“Pick a girl” and Open Gym

Come do a benchmark girl WOD of your choice.
Then use the open gym time to do strength training, work on a particular skill or whatever else you want to work on.