Thursday February 13

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

10 min Muscle Up practice

Challenge to Squat Tabata reps

WOD:

12 min AMRAP

150 Wall Ball

90 Double Unders

30 Muscle Ups

8:00 AM and 6:30 PM

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

Squat Tabata Challenge

WOD:

12 min AMRAP

75 Wall Balls

90 Double Unders

30 Dips

30 Pull Ups

Finish = Spider-ball

Free for all dodgeball - sit down hit - can get back in the game if you tag someone that is up with your hand.