Today is open gym all day during any class time. Please use this time wisely.
Warm-up:
50 double unders
Sled Pushes Heavy down and back
2 rounds:
15 SLR with core activation
:30 Pull up hang
10 breath arm bar
SUGGESTED Partner WOD:
Grab a partner and go for time.
While one partner is rowing or biking for 1 minute or running 200 meters, the other is flipping over cards from a standard 52 card deck with 2 jokers.
Suits refer to the exercise:
Hearts=push-ups
Spades=box jumps
Clubs=squats
Diamonds=hollow rocks
The number on the card refers to the number of reps to be completed.
Face cards=10
Aces=15.
Jokers=15 burpees.
When the partner returns from the rowing or biking for 1 minute or running 200 meters, partner switch places. The team continues working until they've pulled every card from the deck and both partners are in the building.
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