Monday, December 26, 2016

Tuesday - Jackie



Warm up
20 min Deck of cards (just 1 deck needed - one person will draw at a time
Entire group
spades = burpees
clubs = air Squats
diamonds = jump n jacks
hearts = Plyo push ups to plates

Metcon
"Jackie"
1000 meter row
50 empty bar thrusters 45/35
30 pullups

*we will go in waves of 7 people at a time.
Once a group clears the rowers, another group can begin (try to stick to 5 minute intervals for easy math)
Level 2 banded pullups

Level 1 box pullups

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