tuesday 091013

Meet at the AHS track, 0630, east end near the pullup bars.

“no rain” WOD:
4 rounds
sprint 400 meters
rest 2 minutes


“rain” WOD to do on your own: “deck of cards”

Take a deck of cards, shuffle. Face cards are 10 reps, aces are 11 reps, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle once through the WHOLE deck.

hearts= pushups

diamonds= situps

spades= squats

clubs= leg raises (http://www.youtube.com/watch?v=gMo97vRBg5A)

jokers= 10 burpees


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