Saturday 6-8-13

8am – LIFTING

Warm-up: Run 1 mile

OTM X 7 – 3 reps of Power Snatch @ 65%

125

OTM X 7 – 2 Reps of OH Squat @ 70%

205

9am – TEAM WOD
“Deck of Cards”

In teams of 2, complete the whole deck. Split the reps or do as an individual. Both run.

Spade = Deadlifts(155/105)

Diamond = Pull-ups

Heart = Sit-ups

Club = KB Swings(53/35)

Joker = 400M Run w/sandbag

Ace=14, King=13, Queen=12, Jack=11, face cards are their value

26:50 rx with Greg

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This entry was posted in Crossfit Pride, DEADLIFT, Kettlebell, Overhead squat, PULLUPS, RUN, Situps, Snatch. Bookmark the permalink.

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