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Thursday November 6, 2014

Ages 6-9

Warm-Up
5:00
Obstacle course

Focus:
Wall balls – focus on keeping chest up in squat portion of shot

WOD:
5rds:
12 mountain climbers
10 wall balls, 4#-8#, 8’-9’ target
8 sit-ups

Ages 10-13 

Warm-Up:
3 Rounds:
- Handstand Walk or bear crawl - 10 squats - 15 sec squat hold - burpee broad jumps - 10 1-legged forward backward hops (each leg) - speed ladder

Skill:  Kipping Mechanics

Wod: 8 min AMRAP

4 pull-ups
4 Wall Walks
100 m run
Rest 5 min

Challenge: 
3 rounds:
-2 rope climbs
-10 sit-ups

 

Earlier Event: November 4
Tuesday November 4, 2014
Later Event: November 10
Monday November 10, 2014