Deck of Cards
Saturday 3/6/10
Spades = Squats
Hearts = Lunges
Clubs = Sit ups
Diamonds = push ups
A = 15
K = 13
Q = 12
Joker= 13 burpee’s
Advanced W.O.D.
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
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Work Out of the Day | hdcf March 5, 2010
