REMINDER: STAND FIRM POT LUCK THIS FRIDAY AT THE CONCLUSION OF FRIDAY NIGHT LIGHTS. CLEAN EATING WINNERS ANNOUNCED.
CROSSFIT CUP TEAMS: KEEP THOSE DIAPERS COMING IN! DEADLINES ARE THE CLOSE OF THE OPEN.
WARM UP
Ride or Row for 4 Min
Partner Wall Ball Warm Up
Wall Ball
Side Toss
Sit Ups
Dynamic Stretch
STRENGTH
Deadlift
5×5
WOD
For Time:
w/ a partner UGO IGO format
Hearts – Single Arm Angel Press
Spades – Right Arm DB OH Walking Lunge
Diamonds – DB S2OH (single arm)
Clubs – Left 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.
