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