Stand Firm CrossFit Yacht Club
Motivational Quote of the Week, “Being challenged in life is inevitable, being defeated is optional.” Roger Crawford
Warm-up, (15min): 2 Rounds of Four Corners – 10 Each DB Push Press, PVC Squat Snatch, AH Swings, Air Squat. Dynamic Stretch
Strength, (15 min.): Squat Snatch
BBWU4S 5/40 4/50 3/60 (3/70)2
WOD: DECK OF CARDS
For Time:
Teams of 2 go through the deck as quick as you can. U go I go format.
Hearts – T2B
Diamonds – Wallball 20/14
Clubs – DB Snatch 50/35
Spades – Tire Flips
Aces– 100m. Sled Pull 135/90 (Both partners complete a lap.)
Face Cards = 10 Reps
Icing: Dragon 2 min. ES Pigeon 2 min. ES