Back to All Events

Tuesday December 23, 2014

FInal-0026.jpg

Ages 6-9

Warm-Up:
3x or 5:00
5 super-slow squats => bear crawl => forward roll => army crawl => broad jump => inchworm => vertical jump => crab walk => cartwheel

Focus:
Thruster – hold the sky up

WOD:
9:00 min AMRAP
4 thrusters, unloaded-8# dumbbells
6 burpees
8 box dips

Game:
5:00-10:00
Plank Wars

Ages 10-13

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 Spiderman lunges => 30 seconds in the bottom of the squat => 3 broad jumps => basic dot drill x 10

Skill:
Rowing tekkers

WOD:
10 rounds – 1:00 work, 2:00 rest
Rowing sprints for max calories

 

 

Earlier Event: December 22
Monday December 22, 2014
Later Event: December 29
Monday December 29, 2014