Warm Up: Row for 5 min. Stretch
Strength: OH Squat
10-6-6-4-4
WOD: Heavy Deck of Cards
Teams of 3 with 3 Barbells and various weights. Go Through a deck of Cards as quickly as possible
If a face card (= 10 reps) comes up everybody does the work. If a number card comes up one person in the team does the work.
Hearts – Face Card = Burpee
Hearts – Number card = Deadlift 185/135
Spades – Face Card = V-Sits
Spades – Number Card = Shoulder to Overhead 95/65
Diamonds – Face Card = HR Pushup
Diamonds – Number Card = Hang Clean 135/95
Clubs – Face Card = Squat
Clubs – Number Card = Hang Snatch 95/65
Joker = 100 Double Unders
Icing: Weekend here it’s Family Time