WOD NOV-17-11

SWOD:
SUPER MANS 4 X MAX REP
PRESS FIND 3 RM

WOD:
DECK OF CARDS
ACES= PUSH UPS  SPADES= SQUATS    HEARTS= PULL UPS   DIAMONDS= SIT UPS    JACKS= REST
**Take a deck of cards, draw a card and do the number of the card to the corresponding designation of the type.  eg: 5 of aces - 5 push ups and so on.  Face cards (jack queen king) are all REST.  Draw through the entire deck of cards until done.**

SAQ:  PLYO DAY
WALKING PUSH UP/ROW 4 X MD
BOSU BALL EXPLOSIVE PUSH UPS 4 X MR
MEDICINE BALL PUSH UPS 4 X MR

BODYWOD:
SHOULDERS/TRICEPS
FRONT RAISE-LAT RAISE = 1 REP x 12 3 rounds
SHRUGS 3 X MR W' MAX WEIGHT
REVERSE GRIP ROW 3 X MR
SKULL CRUSHER 3 X MR
PRESS DOWN 4 X MR
REVERSE GRIP PRESS DOWN 4 X MR