10.29.2024 DECK OF CARDS I   Recently updated !


Jennie and Martin

WARM-UP:

1/2 Tabata
Shoulder Touches, Deadhang, Strict Pull-ups, V-sits
Dynamic Stretch

STRENGTH:

Front Squat to Jerk/Split Jerk
(4)2      (3)2
Split Jerk
(2)3      (1)3
Working for a HEAVY Single today.

WOD: DECK OF CARDS I

For Time:
With a partner, run through a complete deck of cards.
All Face Cards = 10 reps
Aces = 11 reps
Jokers = 40 Cal Bike
Hearts – HR Push-ups
Diamonds – Wallballs 20/14
Spades – KB Swings 55/35
Clubs – KB Pass Through Lunges 35/25
This is a UGOIGO format.

ICING:

2 X’S 30 Second Sotts Press Hold
KOT – Nordic 10 Reps

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