Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements
WOD: Deck of Cards for Time
*Spades: Ab Mat Sit Ups
*Diamonds: Strict Push Ups
*Clubs: Air Squats
The clock starts. In small groups, one person turns over a card. The suit indicates the movement. The number dictates the reps. An ace is one rep. All face cards are ten reps. Jokers are 400 meter runs. Everyone in the group does the required reps. Then the next person flips over a card. This continues until the group has gone through the entire deck.
Stimulus/Focus: Just have fun! Active recovery day before 21.3!
Cool Down: ROMWOD