Day #5 Friday

Warm up

Run 400m

GHD sit ups

Windshield wipers

Hollow rocks

V-ups

Skill

Roll out calves

WOD

Deck of cards

·         Spades- pull ups

·         Clubs- toes to bar

·         Diamonds- box jumps

·         Hearts- lunges

·         Jokers- 10 ring dips