Team WoD for January 31st, 2015

Warm up: Zombies

Butt Kickers

Side Shuffles

Flamingos

10 Bird Dogs

10 Scorpions

WoD: “Deck of Cards”

In teams of 1, 2, or 3:

Spades = DUs or Singles
Diamonds = Grasshoppers
Clubs = Walking lunges
Hearts = Push press (95/65) a) 75/55 b) 65/45

Joker = 5 Partner Deadlifts (450/315) a) 350/245 b) 250/175

MOB: Roll it all

Leave a Reply

Your email address will not be published. Required fields are marked *