WEDNESDAY – 110209

Teams of 3-4 ( try to divide up into even teams whether all teams are odd numbers or even)
Deck of Doom
hearts = burpees
spades = squats
diamond = sit ups
clubs = split squat jumps (back knee must kiss ground)
jokers = run 400 meters
(Aces = 12 Face Cards = 11)

Post time to comments.


SEALFIT PART 4
(courtesy of The CrossFit Journal)

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3 Responses to “”

  1. Threshold WOD
    abmat sit ups
    400M on treadmill
    23:28

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