07.04.09

HAPPY FOURTH OF JULY for those of you who are american, as well as those who have family members in the US.

W/U – 2000m row

TECH – Squat Cleans

WOD -

Deck of cards. Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards are valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck…for beginners, cycle through half the deck.

Hearts – pushups
Diamonds – Pullups
Spades – Situps
Clubs – Squats
Jokers – 1 mile run