Home WOD 1-13-20

Warm Up
Deck of cards warm up!!

Set a clock for 5 min, pull a card and do the movement assigned to the suite as many times as the number on the card.

Hearts – Burpees
Diamonds – Jumping Jacks
Clubs – Plank up and downs
Spades – Push up to Down Dog

3 min stretching, perfect stretches, Pancake stretch, Scorpions, Pigeon, whatever is sore and tight.

Would you rather be able to take back anything you say or hear any conversation that is about you?

WOD
50-40-30-20-10

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Butterfly Sit Ups

Pick a movement that you have the equipment for and pair it with Sit ups. Butterfly sit ups are just like regular sit-ups but with your knees out to the side , it will engage your lower abs more than conventional sit ups.  Be sure to get your shoulders all the way past your hips.

Depending on what equipment you have you can do: Kettle Bell swings, hang power cleans, med ball power cleans (you’re doing enough squats already) pull ups, Burpees, Push ups, Cal row or bike, DB Snatches, DU’s, etc..