Tuesday November 18, 2014

Ages 6-9
Warm-Up:3x 
Alligator crawl => forward roll => 2 broad jumps => cartwheel => 5-10-second bar hang => basic dot drill x 10 => 3 super-slow squats => 10-second angry gorilla hold

WOD:
3 rounds
4 x 25-meter shuttle run
15 mountain climbers
10 toes thru rings
5 Handstand Push ups

Ages 10-13
Warm Up:
Wall Ball Clean Up
 

Strenght;

Power Clean practice.  

WOD:

3rds

10 Ring dips
25m Farmer Carry with KBs 26/18, 18/15, 15/9
10 walking lunges