Monday November 3, 2014

11/3:

Kids 6-9

Warm-Up:

2rds
Bear Crawl-- 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 10 lunges => 50-meter high-knee skip

Skill:
Thruster – focus on elbow position throughout movement

WOD:
5rds
10 thrusters, 15/8#DB, 5#DB
12 KB Swings 18/9
4 x 10-meter shuttle run

Kids 10-13

Warm-Up:

10 PVC pass through -10 lunges - 10 sec bar hang - cartwheel - 5 1-legged side to side hop - 2 broad jumps - 50 m run

Wod: 10 min AMRAP

5 Hang Power Clean 35/15

5 Push Press 35/15

10 air squats