Mikent doing the L-Pullup and Lauren doing the ring row.

Mikent doing the L-Pullup and Lauren doing the ring row.

TODAY’S W.O.D:

A. “Deck of Cards_CFF_Core” for time:

Hearts: Russian Twists
Clubs: Seated Straight-leg Tuck
Spades: Superman (2-ct), opposite hand & foot
Diamonds: The Squirm (4-ct)

Aces: 11 reps
Face Cards: 10 reps
Numbered Cards: as valued
Jokers: 60 Synchronized Jumping Jacks

B. Mobility 101 @ 10AM:
Points of Interest: Hamstrings and Quadriceps

C. Strength 101 @ 6PM:
1) Back Squat 10-9-8-7-6-5-4-3-2-1 reps for loads. Rest 90 seconds.
2) 100 Hamstring Curls on GHD.

Post time for A and loads for C to Members area or comments.

Comment