Monday December 29, 2014

Warm Up:
Dynamic

Ages 6-9

Focus: Hang cleans
 

WOD:
8:00 min AMRAP
1 rope climb or 3 beginner rope climbs
5 hang cleans
Bear crawl around cone circle

Ages 10-13

Strength: Over Head Squat: 5x3 @ 55/45/35/15.  Add weight each set if you have good form

WOD:
9:00 AMRAP
1 Front squats
1 Pull up

2 Front squats

2 pull ups 

and so on for 9:00