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Tuesday December 9, 2014

Ages 6-9

Warm-Up:
2 x 200-meter group run, rest 1:00 in between

Focus:
Press – focus on holding the sky up

WOD:
10:00 min AMRAP
4 pull-ups 
8 shoulder presses, unloaded-8# dumbbells
12 squats

Game:
5:00-10:00
Musical Medicine Balls

Ages 10-13

Warm-Up:
3x or 5:00
20 jumping jacks => 3 cartwheels => 10 grasshoppers => 10 Cossacks => 30 seconds in the bottom of the squat => handstand hold/attempt => 3 broad jumps

Skill:
Front squat – focus on establishing a good rack position

WOD:

4 rounds
3 rope climbs
6 box jumps, 24/20
9 front squats, 65/55/45/35
30 double-unders (3x singles)

Earlier Event: December 8
Monday December 8, 2014
Later Event: December 11
Thursday December 11, 2014