JACK
WARM-UP:
Jog the box 4 min.
Group Agility
Dynamic Stretch
WOD: DECK OF CARDS II
For Time with a partner:
Go through a Deck of Cards completing the number reps indicated on the cards.
Hearts – Slamball 40/30
Diamonds – Medball Cleans 20/14
Clubs – T2Rings
Spades – DB Squat Snatch 35/20 (AlternatIing Arms Optional)
Joker – 20 Sandbag Cleans 120/100
Aces = 11 Reps
Face Cards = 10 Reps
UGOIGO Format
ICING:
Your 1% in 2 min.
Accumulate 90 sec. of Deadhang
KOT – VMO Squats on Slant Board 20 Reps