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TODAY’S W.O.D:

A. “Deck of Cards” - Core-centric

*Take a deck of cards, shuffle them, set the clock, draw one card at a time, and complete the entire deck for time. This will be a group effort.

Face Cards: 10 count
Ace Cards: 11 count
Numbered Cards: Face value

Hearts: Burpees
Diamonds: Mountain Climbers
Spades: Flutter kicks
Clubs: Sit-ups
Joker: 400m Run
*Compare to 07/14/2017.

B. Mobility 101 @ 10AM:
Point of Interest: The Calve Muscles

C. Strength 101 @ 6PM:
“The Chest #3”
8 Supersets of:
Dumbbell Flyes x 12
Dips x 10
Increasing load on the flyes if able. 
Rest 3 minutes between supersets. No rest between exercises. 
*Compare to 11/01/2017.

Post time for part A, and post loads for part C in Members Area or comments. 

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