Monday December 8, 2014

Ages 6-9

Warm-Up:
3:00-5:00
Obstacle course

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

WOD:
10:00 min AMRAP
12 mountain climbers
10 wall ball shots 
8 sit-ups

Ages 10-13

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 10 Spiderman lunges => 5 perfect squats => 30 seconds in the bottom of the squat => forward roll => speed ladder => precision jump => broad jump => 50-meter high-knee skip => 50-meter carioca

Skill:
Deadlift – focus on stacking and bracing

WOD:
15:00 AMRAP
3 deadlifts, 105/75
7 pull-ups
15 lateral burpee over the bar