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Monday December 22, 2014

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Ages 6-9

Warm-Up:
3x or 5:00
Bear crawl => 20 jumping jacks => 10-15 seconds in the bottom of the squat => 2 broad jumps => forward roll

Focus:
Rowing – legs=>arms, arms=>legs

WOD: 4 Rds

10 KB swings

10 box jumps

10 sit ups

10 burpees

Ages 10-13

Skill:
Dip – focus on safe shoulder position (external rotation) and gymnastics hollow

WOD:
12:00 AMRAP
5 pull ups
10 burpees (please wrap thumbs)
20 double-unders (3x singles)

 

Earlier Event: December 18
Thursday December 18, 2014
Later Event: December 23
Tuesday December 23, 2014