Friday 20 April 2012

Warm up

AMRAP 10min of:

Run 200m

20 Sandbag get-ups

WOD

Using a shuffled pack of cards, flips them one at a time and perform excersies and reps as follows:

Number cards - reps as shown

Face card - 10 reps

Ace - 11 reps

Joker - Run 400m

Hearts - Burpees

Dimaonds - Mountain climbers

Spades - Flutter kicks

Clubs - Sit ups