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Monday November 10, 2014

Ages 6-9
Warm-Up:
3rds
Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers

WOD:
5 rounds
100-meter row
6  hang power cleans, 15bar/5#DB/PVC
10 squats

Ages 10-13

Warm-Up:
6 Rounds:
- 100 m row game (try to hit 100 m exactly w/1 min rest between rounds).

Wod: 8 min AMRAP
-15 kbs 26/18
-10 air squats
-10 burpees

Earlier Event: November 6
Thursday November 6, 2014
Later Event: November 11
Tuesday November 11, 2014