11.2.2013

Welcome, November!

Turbo Tots

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Sprinting

WOD – 3 Rounds: 5 Front Squats, 5 Push Ups, 5 Ring Pull Ups, 5 Sit Ups

Game – Hot Potato

Mighty Mites

Warm Up – Sprinting

Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs

WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups

Game – Hot Potato

Top Dawgs

Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings

WOD – 600 m Hill Run (to the first street on left)

3 rounds – 8 Ring Rows & 12 Hang Power Cleans

600 m Hill Run

zucchini-spaghetti-zoodles-meatballs