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July 4th Team WOD! Remember we will only have class at 8:30 and 9:30am!

Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = kettlebell swings 24/16K
Diamonds = wall balls 20/14
Clubs = row for calories or 2 for 1 SDHP – 75/55#
Spades = sit-ups
Joker = 25 burpees
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Score is time to complete or remaining reps left at the end of the time cap.

30 minute cap


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