Thursday November 20, 2014

Ages 6-9
Warm-Up:
3x 
10 arm circles forward and backward => 10 lunges => 5-10 seconds in the bottom of the squat => 2 broad jumps => 25-meter high knees => 25-meter pocket kickers

Focus:
Sumo deadlift high pull – focus on zipping up your jacket

WOD:
8:00 AMRAP
5 wall ball shots
10 sumo deadlift high pulls 15#bar/ 9#KB

100-meter run/row (depending on weather)

Ages 10-13
Warm up
50 jump ropes
10 air squats
10 pass thrus
10 pvc strict press
 

Strength:

Snatch work


WOD: 9min AMRAP
4 Thrusters 35/15, 15/5#db  (35/15 bar bell)
6 T2B (knees 2 elbows/leg raises)
8 Double Unders (3x singles)