Need a WOD book? We got it!

Need a WOD book? We got it!

Dynamic Warm-up: Card game warm up for 8 mins
Heart – air squat
Diamond – mountain climbers
Club – burpee with no push up
Spade – sit up
One person pulls out a card and all complete the exercise.

Pre-Mobility: 5 point band over head

Health and Fitness:
A. Helen
3 rounds for time:
400m Run
21 KBS
12 Ring rows
Rest 10-15min

B. Partner 2/3 Karen
100 Wallball for time
In teams of 2, you will chip away at 150 wallball. One partner working at a time, split the reps as needed.
*If you cannot split into teams then do 75-100 reps as an individual
Classic
A. Individual Helen
3 rounds for time
400m Run
21 KBS (55/35)
12 PLU
Rest 10-15min

B. Partner Karen
150 Wallball Shots (20/14)
In teams of 2 you will chip away at 150 wallball. One partner working at a time, split the reps as needed.

Compare to 151011
D. Mobility: Couch x 2 min each, Foam roll calves