Tuesday October 28, 2014

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Warm Up

3 rounds

-10 jumping jacks

- forward roll

- bear crawl

- 10 walking lunges

- 5 super slow squats

- cartwheel

- 10 second bar hang

Wod: Ages 6-9

8 min AMRAP

- 5 burpees

- 5 meter plank walk

- 5 broad jumps

Game: 5-10 minutes of Rope over Lava.  

-Set up plyo-box and have the kids form a single line behind it.  The children stand on the box and swing on a rope over the lava onto a crash mat to the safe zone.  If the kids fall into the lava, they must do 3 squats to get out.

Ages 10-13

Strength: Front Squat

Wod:

12 min AMRAP

- 4x 25 m shuttle run

- 8 Front Squats (35/15)

- 8 box jumps (20/12)