Saturday- Deck of Cards

      DECK OF CARDS

Hearts- sit ups

Clubs- squat jumps

Diamonds- ground to overhead 

Spades- Kettlebell swings

Joker #1- run 400 meters

Joker #2- 50 burpees

Friday

           BURPEE RANDY

     75 Power snatches (75/55#)

3 burpees every minute on the minute

*start with burpees

Thursday

 Strength- box squats 10-8-6-4-2 adding weight 

Partner Wod 

60-40-20-10

Row for calories 

* partner holds plank

Switch every 10 calorie 

Thrusters (95/65)

* partner holds wallsit

Finisher: 3 rounds 

30 DUBS

30 strict sit ups

Wednesday

 Conditioning:

          Every 4 minutes for 4 rounds

40 DUBS

20 Cal. Bike 

10 DB Snatches

70/50#

Tuesday

 

Monday

 For time:  21-15-9