Forging the Future of Fitness

12.18.2013

Wednesday

Turbo Tots

Focus/Skill – Push Press, Squats & Thrusters

Warm Up – Speed Ladder

WOD – 3 Rounds: 5 Pull Ups, 5 Burpees

Game- Dragon Tails

Mighty Mites

Warm Up – Speed Ladder

Focus/Skill – Push Press, Squat, Thrusters

WOD – 8 Minutes 10 KB Swings, 10 Burpees

Game – Dragon Trails

Top Dawgs

Warm Up – Run 400, Bear Crawl 50 ft, Run 400, Bear Crawl 50 ft
Focus/Skill – Back Squat
WOD – Tabata WOD 16 Rounds: Burpees & KB Swings:
Try to maintain a 5-6 Burpee/ KB Swing average every 20 seconds
Extra work: Squats, Push Press & Thrusters

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