You guys/gals are great! W.O.D. Wednesday…
W.O.D. Wednesday 12-10-2014
Don’t forget about 6am open gym. Need deadlift work. Come on in. Need work on kipping pullups. Now is your time to train!
WOD – Deck Of Cards – Team style
Diamonds – Deadlifts 275/185
Hearts – Burpees
Clubs – KB Swings (Russian/70/53)
Spades – Wallballs
Exercises are performed with the team however all members complete all the required repetitions except for deadlifts. Team members can work together to get deadlift sets completed.
Rest 2 minutes:
Coaches Deck – 6min AMRAP of:
Diamonds – Flutters
Hearts – Scissors
Clubs – Situps
Spades – Russian Twists 2ct.