Warmup
Competition :)
TABATA
S.Y.L.W.I.A
20sec work | 10sec rest
perform unknown amount of rounds
WOD
Deck of Cards
♥ Hearts – Press (each side)
♠ Spades – Deadlift
♣ Clubs – Swing
♦ Diamonds – Goblet Squat
any of:Jack – Push-ups x 10
Queen – Sit-ups x 10
King – Slow Mountain Climbers x 10
Ace – Burpees x 10
Joker 1 Min Rest
WOD
30 MIN AMRAP:
Wall Walks x 5
Goblet Squat x 5
Clean x 5 + 5
Box Step On with KB x 10
Swings x 15
♀ 16"-20" | 16kg ♂ 20"-24" | 24kgReduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.Alternate KB on Box Steps every step at the bottom.