9:15am CARDS Hearts: Run 400m Diamonds: Toes to Bar/Knee Tucks Spades: Devils Press/KB Swing Clubs: WallBalls Get through your pack aqap. J,Q,K = 10 reps A= 13 reps JOKER = 20 Burpee
Performance: 12 mins to build Deadlift to above wod weight 5-5-3-3 -2 reps WOD: 5/15/25/35 Box Jumps (60/50) 9 Strict Pull-Ups 12 HSPU 3 Deadlifts (110/85) 4 rounds for time (20 min time cap) Fitness: 12 mins EMOM Deadlifts x 8 reps build to mod weight 3-5 High Box Jumps WOD: 10 Box Jumps 10 Ring Rows (elevated)…
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