Saturday 6-8-13


Warm-up: Run 1 mile

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


OTM X 7 – 2 Reps of OH Squat @ 70%


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

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s