WILL and MALLORY
WARM-UP:
5 min. on a machine
Group Agility
Dynamic Stretch
STRENGTH:
8 min. to set up and warm-up the DB movements
WOD: DB DECK OF CARDS
For Time:
w/ a partner UGO IGO format
Hearts – Single Arm Angel Press
Spades – Left Arm DB OH Walking Lunge
Diamonds – DB Snatch
Clubs – Right Arm DB OH Walking Lunge
Face Cards = 10 Reps
Ace = 1 Rep
Joker 1 = 50 Calorie Bike
Joker 2 = 50 Calorie Row
Mens # = 35lb. / Womens # = 25lb.
ICING:
Your 1% in 2 min.
KOT – Jefferson Curl 20 Reps
Deadhang for 90 seconds.
Tabata Plank