031114

A couple announcements. The Friday night 630 class will be a OPEN WOD strategy and technique class. We will go over the open wod and come up with the best strategy to attack these next 3. If you have a water bottle, silverware, dish or anything in the dish rack or sink in the gym can you please take it home with you, I will be throwing some things out on Friday. Thanks and keep up the hard work!

STRENGTH: 1RM DEADLIFT

METCON
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.