Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.


I convinced my awesome wife to stick around and do the following with me:

Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.



With at 20 min running clock, work your way through these 6 Stations. Warm up and mobilize. Practice speed while perfecting technique

8 Goblet Squats
8 Kettlebell Swings
8 Max Effort Vertical Jumps
Pushup Pyramid
8 Supine Ring Rows
10 Hollow/Superman Rolls (5 L, 5 R)
Foam Roll IT Band

10 minute AMRAP

Burpee Box Jump Overs (24″)
*5 Wall Balls Every minute on the minute (20#)

Jeremey—65 total burpees