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Thursday December 11, 2014

Ages 6-9

Warm-Up:
3x or 5:00
Bear crawl => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 10 lunges => 50-meter high-knee skip

Focus:
Thruster – focus on elbow position throughout movement

WOD:
10 min AMRAP
10 thrusters, unloaded-8# dumbbells
12 mountain climbers
4 x 10-meter shuttle run

Ages 10-13

Warm-Up:
3x or 5:00
Handstand hold/attempt => forward roll => handstand walk or bear crawl => 6 one-legged broad jumps, alternating legs => 10 squats => speed ladder => 15-second passive bar hang => 15-second active bar hang => 25-meter high knees => 25-meter pocket kickers

Skill:
 power snatch

WOD:
4 rounds
500-meter row
10 power snatch 55/45/35/15#
 9 pull-ups 

Earlier Event: December 9
Tuesday December 9, 2014
Later Event: December 15
Monday December 15, 2014