FYI: Since Tami and Cal are out of town the next couple days the schedule is a little different.
Here is the schedule through next week.
9.30, Friday 6:00 am, 7:00 am, 4:30 pm and 5:15 pm
10.1, Saturday 8:00 am Open Gym
10.3, Monday 5:45 am, 4:30, 5:15 and 6:15 pm
10.4, Tuesday 6:00 and 7:00 am, 4:30, 5:15 and 6:15 pm
10.5, Wednesday 4:30, 5:15 and 6:15 pm
10.6, Thursday 4:30, 5:15 and 6:15 pm
10.7, Friday 6:00 am, 7:00 am, 4:30 pm and 5:15 pm
Warm-up (15 min.): Row 1000m Dynamic Stretch
Strength (15 Min.): Dynamic Strict Press
(10/15#)2 10/20#
WOD: THE BIG EASY HERE I COME
For Time with a partner:
Go through a deck of cards executing the following movements for each suit of cards.
This is a you go, I go format. for Rx+ both partners do every card.
Hearts – Wallball 20/14 ( because we all love them)
Diamonds – HR Push-ups
Clubs – KB Figure 8 Squats
Spades – Slamball 40/30
All Face Cards are worth 10 reps.
Ace’s are worth 1 rep.
When a joker comes up, both partners run or row 400m.
Icing: GHD Hip Extension 3 x 15