5.1.2018


WOD
Deck of Cards
Every 3 Minutes stop what you are doing and complete 5 Back Squats @ 75% of your max
Hearts – Always Burpees!
Diamonds – Ab-mat situps
Spades – Box Jumps 24/20
Clubs – Cal Bike
Jokers – 25 D-Balls over Shoulder 70/50

Spartan WOD
10 Rounds
200 Meter Row
40 Meter Farmer Carry 44/26
10 Strict Pullups

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