Skill:
Hip/Hamstring Mobility
-pigeon on low box
-scapula stretch
-ball on exterior shoulder, rotators
WOD:
5 rounds for time 5 Card Draw
400 m run
Draw a card when you come in from your run and do as the card prescribes:
Hearts = Tire flips
Clubs = Burpee Box Jumps (30/24)
Spades = sled push (140#)
Diamonds = GHD situps
Joker = 1000m row
Reps:
# = face value
J = 11
Q = 12
K = 13
A = 14
How did everyone like that it was a pinochle deck? :-P
