Wednesday August 30

August 29th, 2017
by:

Strength / Skillwork

Back Squat
3-3-3-3-3
55-65-75-85-85%

WOD

“Deck of Cards” Teams of 3 or more
Hearts – Box Jumps, 24/20″
Spades – Deadlift* @ 50% of BW
Diamonds – Wall Balls, 20/14#
Clubs – KB Cleans**, 35/25#
Joker (2 per deck) – 15 Burpees per Joker
*A teammate may take some poundage for another teammate who can not or should not do 119 reps at 50% of BW.
** KB Cleans may be alternated as desired.

– Each team gets a deck of cards to go through For Time.
– Teammates may help one another with their reps.
– Teams may pull 2 cards at a time, but have to finish the numbers on both completely before they pull 2 more.
– Cards 2 to 10 are worth face value for reps, Royals are 15 reps, Aces are 20 reps.

Elements

3 Rounds For Time

  • 25 Scissors
  • 250 Jump Ropes
  • 25 Supermans
  • 250m Row
  • 25 Mt. Climbers

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