WOD for Wednesday, 6/11/14

12
Jun

WOD for Wednesday, 6/11/14

Strength:

3 Rounds Front Squat, 5 reps Rest 1 minute Ring Row, 10 reps Rest 1-2 minutes

Met-con: 100 Burpees

Rankings Competitor: Sub 6:30/7:30 Rx: Sub  8/9 Pack: Sub 9/10 Puppy: Sub 11/13 Buttercup Sub 13/15

“Booty” Camp:

“Deck of Cards”

15 Minute Timecap:

No face cards

Spades:  Alternating Chest Taps

Clubs:  Lateral Box Jumps

Diamonds:  Air Squats

Hearts:  Sit-ups

Aces = Run around Morgan Stanley or 150 meter row

Jokers = 100 ft plate carry

Stretch: Full Body Stretching Series #4

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