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| Photo courtesy of www.myexercisecoach.net |
STRENGTH:
Back Squat: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%
CONDITIONING:
"Deck of Cards": Teams of 2-3
Each suit = a different movement
1. Clubs = Squats
2. Spades = Sit-ups
3. Hearts = Pull-ups
4. Diamonds = SDHP, 95/75, 75/65, 65/45
5. Aces = 11 Burpees (No, this is not like Blackjack. Aces are only worth 11, not 1!!!)
*Teammates take turns picking a card. Follow the same order for picking for the entire WOD. The teammate that picks the card rests while the other teammates complete the reps for a given movement. the next card can not be picked until all the reps are completed by the required team members. Team score is the time taken to go through the entire deck of cards.
Post time and teammates to comments.
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