Run, 1 mile @ 8.5 mph
Active Stretching
Crucible Deck:
Hearts = 80 yard sprint
(40-turn-40)
Diamonds = 10 Push-ups
Spades = 10 TOs
Clubs = 10 Squats
Joker 1 = 10 Burpees
Joker 2 = 10 Mahlers
Total Time:
16:50
I recommend the CF Cards WoD app for all
you iPhone users.
5:00 Exercise Bike
3 comments:
What are TOs?
It's basically a full body sit-up. Lay back with your arms and legs out forming a 'T' then sit-up bringing your knees to your chest and wrapping your arms around your knees like an 'O'.
Ah, okay. I know them as knee hug crunches or suitcase crunches. Same deal.
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