Cards
20 min AMRAP (or finish deck)
Diamonds: Squat
Hearts: Sit up
Clubs: Groiners
Spades: Dips
Joker: 1 min Hollow hold (modify to plank)
Jack= 11 Reps , Queen= 12 , King= 13
4 Rounds
Score= slowest round. Goal here is to finish the round with about 1:00 Rest. Modify distance/reps as needed.
At home WOD- Every 4:00 x 4 rounds
400m Run
15 G2OH
10 Push Ups
Amrap(s)
At home WOD- 2:00 AMRAP + 1:00 Rest
50 DU (75 singles or :45 sec cap)
75 ft. Walking Lunge
Max Burpees
Repeat AMRAPS until you hit 75 burpees total
How many AMRAPS did it take you to complete the 75??
Active rest day!
Run, bike, walk, yoga, the sky is the limit! We’ve been going hard the last couple weeks and especially with yesterday’s hero wod! Enjoy your Sunday!
Maupin
Hero WOD- “Maupin”
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.