Dia de Los Deadlifts

Wednesday - July 27th, 2016

10 x 200 Meter Row/Run
Partner up and pick your poison. Your partner will plank while you row or run. Complete 10 as a team.

Strength: 1 Rep Max Deadlift

Here is your time to shine. We did a lot of work over the past 9 weeks and we want to see it pay off. Be safe, use both sides of your brain and lift heavy!

Metcon - Deck of Cards

Number on the card represents the number of repetitions per exercise and the suit represents the movement.

Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats
Spades = Kettlebell Swings
Clubs = Burpees
Jokers = Plank & Run (there are 2)

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

Fitness/Performance/Competition: Use a weight you can maintain through the entire workout