29 October 2013

JUNIORS

Warm-Up:
100m run
Hop-scotch
5 PERFECT Squats
Hammer Strikes (if squat is approved)

Focus:
Push Press... Where are your elbows?

WOD:
7 RFT
7 Push Press
7 Pull-Ups
7 Mountain Climbers

Game:
Freeze Tag


TEENS

Warm-Up:
200m Run
Agility ladder
10 Front Squats w/ bar
Hammer Strikes

Focus:
Squat Therapy/Tree Trunk Squats
Rope Climb Work

WOD:
10 min AMRAP
30 Singles
3 Rope Pulls
15 TT Squats