Thursday peeps! The weekend is right around the corner. Do not stop the EPICNESS PEEPS!

Thursday peeps! The weekend is right around the corner. Do not stop the EPICNESS PEEPS! Let’s get out there & become the healthier & happier us. We look forward to see you today. Let’s inspire the world.
Photo by: Cid
M.D.I. Of the Day 11/19/15
Level 1 & 2:
METCON:Card Game: KB or Bar Bell 95/65
**All face cards 10 reps J,Q,K,A** Hearts: thrusters
Diamonds: hang cleans
Clubs: deadlift
Spades: shoulder to over head
Big Joker: 400 meter KB or barbell carry
Lil Joker: 200 meter KB or barbell carry **waiting exercises** after each movement is performed: athlete will perform this as homework until everyone is done movement before next card can be drawn** every 10 cards the waiting exercise will change.
Waiting exercise:
Plank
Russian twist
Flutter kicks
Bicycle kicks
Reverse planks aka bridge

www.crossfitmdi.com
http://www.crossfitmdi.com

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