Non Violence WOD

9AM NON VIOLENCE WORKOUT OF THE DAY 

  • DECK OF CARDS

    • Hearts = Burpees

    • Diamonds = KB/DB Swings

    • Clubs = Jumping Squats 

    • Spades = Push-ups 

  • EMOTM x 3 rounds 

    • 50 double unders OR 50 mountain climbers 

    • 15 burpees

    • rest 

  • EMOTM X 3 rounds

    • 20 deadlifts 

    • 12 dumbbell hang power cleans (through the middle) OR 20 KB swings OR 20 Odd object thrusters 

    • :45s plank 

  • EMOTM x 3 rounds

    • 30 jumping lunges 

    • 20 push-ups

    • rest 

  • Cash Out

    • 50 heel taps (25 each side)