WOD #3_2ndBDB_1_2.jpg


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. 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 Raises on GHD.

Post time for A and loads for B to Members area or comments. *Compare to 03/30/17.