10.27.2017

WOD
Deck of Cards
Hearts = Bar facing burpees
Diamonds = Toes 2 Bar
Spades = Front Squats 95/65
Clubs = Walking Lunges
Jokers = 3 Rope Climbs

Cashout
3 Rounds
30 Second Assault Bike
30 Second rest

METCON
Tabata 20 sec on, 10 sec off 1 minute rest between rounds,
rotate between exercises each exercise (should be a 25 minute workout)
Assault bike
Sit-ups
Rower
D ball over the shoulder
Plate burpees

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