WOD 9.28.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 burpees
  • 4 air squats
  • 4 sit-ups

WOD:

18 minutes:

Card Game: Teams of 3

  • Spades: Hand release push-ups
  • Clubs: Row (calories)
  • Diamonds: Thrusters (45/33)
  • Hearts: Overhead Plate Lunges (45/25)

Exceptions:

  • Facecards: 15 reps
  • Aces: 400 meter run
  • Jacks: 10 reps of each movement

After Party: 

  • Whole 30 meeting!

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