24 September 2013

Get strong like SpongeBob!

Juniors

Warm-Up:

Cone Drill --> 10 Jumping Jacks --> 2 Cartwheels --> 3 Burpees --> 50m Run

Focus:

5-Point Squat Drill

WOD:

AMRAP in 5 of

Super Slow Squats

Super Fast Burpees

Game:

Beach Ball Bonanza

Teens

Warm-Up:

Cone Drill --> 10 Tuck Jumps --> 2 Cartwheels --> 5 Burpees --> 100m Run

Focus:

Air Squat

WOD:

20-15-10

Box Jumps 20"/16"

Squats