Team WoD for October 15th, 2016

Group: 3 in 3
Jumping Jacks
Air squats
In-place lunge

WoD: For time: “Deck of Cards”

Hearts: Abmat Sit-ups
Spades: In-place Lunge
Diamonds: Air Squats
Clubs: Double Unders or x3 Singles

Jokers: 400m run with partner

Coach’s Notes: Go here -> for a refresher on any of the movements above.

MOB: Roll Posterior Chain, Quads / Lax Glutes

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