Warmup: ROM, dynamic stretches, 800m run
WOD: Deck of Cards
30:00 As Many Reps As Possible
Shuffle up a deck of cards, including Jokers!
Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified.
Get through as much of the deck as possible. If you finish it all before the 30:00 is up, then shuffle up again and keep going.
Keep a running tally of how many reps you do for each exercise, and that’s your score.
Hearts = Burpees
Diamonds = 4 ct Mountain Climbers (4 x card value)
Spades = Squats
Clubs = Pike Push ups
Jokers = Run 400m
Burpees – 53
Mountain Climbers – 188
Squats – 74
Pike Push ups – 37
Run – 1