Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Team WOD-“Deck of Cards”-For Time
*Hearts: Ground to Overhead (45/25)(25/15)
*Diamonds: Jump Lunges
*Spades: Russian Twists
*Clubs: Jumping Jacks
Jokers: 400 Meter Run/1000 Meter Bike Erg/500 Meter Row
Stimulus/Focus: Get into small groups (dependent on class size). Each group will get a deck of cards. The suit dictates the movement. The number dictates the rep count. Aces are one, 2-9 are face value, 10s and face cards are 10. When the clock starts your group will flip the first card. Once everyone in the small group completes the movement/reps, the next card will be flipped. The goal is to get through all the cards as quickly as possible.
Cool Down: Team Choice