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Thursday November 13, 2014

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Ages 6-9
Warm-Up:

3x 
10 jumping jacks => cartwheel => 5 mountain climbers => 5 lateral lunges => 10-15 seconds in the bottom of the squat => handstand attempt => 3 broad jumps

Skill:
Front squat – focus on laser elbows throughout movement

WOD:
4 rounds
1 rope climb or beginner rope climb
6 front squats, 15# bar/10#DB/5#db
9 box jumps, 12’-24”

Ages 9-13

Warm-Up:
3 Rounds:
10 jumping jacks - cartwheel - 5 jumping squats - wall walk - speed ladder - broad jumps

Strength: Push ups

Wod: 8 min AMRAP
- 6 push ups
- 9 squats
- 12 mountain climbers
rest 5 minutes
3 Rounds:
- 30 sec plank hold
- 2 Rope Climbs

 

Earlier Event: November 11
Tuesday November 11, 2014
Later Event: November 17
Monday November 17, 2014