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Tuesday January 6, 2014

Ages 6-9

Warm-Up:
3x or 5:00
Arm circles, forward and backward => 5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => bear crawl

Focus:
Hang power clean – focus on straight arms

WOD:
4 rounds
12 squats
6 push-ups
3 hang power cleans, unloaded-8# dumbbells
100-meter row

Ages 10-13

Warm-Up:
3x or 5:00
10 PVC pass-throughs => 30 seconds in the bottom of the squat => Burgener warm-up

Skill:
Deadlift

WOD:

4 rds

10 Pull ups

10 Deadlift 75/65/55/45

60 single jumps

Earlier Event: January 5
Monday January 5, 2015
Later Event: January 8
Thursday January 8, 2015