WOD – 130102 – Melissa’s B-Day Workout!

General Warm-up:

1000m Row/800m Run

Group Mobility


“The Deck”

20min AMRAP of:

♠ – Wall Ball (20/14)

– KB Swing (55/35)

♣ – Situps

– Burpees

Each athlete will have a deck of cards.  Athlete will perform the exercise that corresponds to the suit on the card for the number of reps of the card.  All face cards are worth 10 reps.  Continue through the deck until time expires.

Melissa TM

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