12/09/2011

Warm up:

12 inch worm push up’s (once hands start lifting off ground, walk forward setting up for the next IW)
12 forward and backward lunges with hands in pray position over head
6 Cross leg pistols
25 Hollow Rock

Xfit WOD:

Deck of Cards
Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the
number of reps specified. Cycle whole deck.
Hearts = burpees
Diamonds = mountain climbers (4ct)
Spades = flutterkicks (4ct)
Clubs = situps
Jokers = Run 400m

Post “how much fun you had” to comments.