FYI: There are a handful of Clean Eating Challenge participants who have not paid there $20 entry fee. Please check the list on the wall. If your name is highlighted I do not show your payment as being received.
Good Luck to Bryant Miller, Mark Knight, Lihla Clancy, Katie Hornbaker, Nate Towne, Shelby Garrett, Nina Palm, and Tori Banks Saturday as they compete in the Winter Challenge CrossFit Competition in Glenwood Springs.
Warm-up: 3 Rounds 10 KB Swings, 15 Hollow Rocks, 10 KB SDLHP. Dynamic Stretch
Strength: Back Squat
3@70% 3@80% 3+@90%
WOD: DECK OF CARDS V
In teams of 2, 3,or 4 Go through a deck of cards AFAP performing:
Slamball for Spades 40/30
Medball Clean For Diamonds 20/14
KB SDLHP for Clubs 45/35
Wt Situps for Hearts 20/14
Face Cards = equal 10 reps
Aces = 11 reps
Joker = each team member must climb the rope 1 time. If you cannot climb the rope someone on your team must do it for you. One person in the team may rest while the remaining team members do the exercises. How your team rotates is up to you.
Icing: Handstand Pushup Skill Work, 20 HSPU if you have them.