Endurance
15 minutes
Deck of cards
Spades♠ = burpees
Hearts♥ = double unders
Diamonds♦ = mountain climbers (both legs equal 1
Clubs♣ = plyo squats
Jack = guys only (10 reps)
Queen = girls only (10 reps)
King = coaches only (10 reps)
Example, if an athlete draws a 10 of clubs, the whole class would do 10 plyo squats.
Ex 2. If an athlete draws a queen of diamonds all of the girls do 10 mountain climbers
Wod
21-15-9
Clean and jerk 135/95, 95/65
400 meter run after each set
Ot
30 russian twists
30 hollow rocks
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