WOD:
#deck of cards
Number represents repetitions (Face Cards =10)
Suit represents the movement
Hearts = Ab Mat Sit Ups (Rx+ Toes to Bar)
Diamonds = Goblet Squats (53/35lbs) (Rx+ Pistols) *Scale to Air Squats
Spades = Kettle Bell Swings
Clubs = Burpees *Scale to Push Ups
Jokers = 300m Run
Cards are flipped over one at a time. Entire class completes the repitions before flipping the next card. Score is the time it takes your class to make it through the deck. Come and Rep Yo’ Class!! Just like ALL WODS at LCF..this can be scaled.
***Any repitions over 5 can be cut in half as needed throughout
STRENGTH:
Bench Press 15, 12, 9, 6, 3
Grasshoppers 30, 24,18,12,6