1.29.2014

Wednesday

Turbo Tots

Focus/Skill – Stones (4#  Medicine Ball)

Warm Up – 20 Jumping Jacks, 10 Burpees

WOD – 2 Minutes of Jump Rope Singles 1 Minute of Air Aquats

Game – Dodgeball

Mighty Mites

Warm Up – 20 Jumping Jacks, 20 Burpees, 20 Air Squats

Focus/Skill – Stones (8-14# medicine ball)

WOD – 2 Minutes of Jump Rope, 1 Minute Rest, 2 Minutes of Air Squats, 1 Minute of Rest – 2 Rounds

Game – Dodgeball

Top Dawgs

3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip

Strength – Stones & Tires 5 sets of 6 each

WOD – 8 RFT

20 Double Unders

20 Walking Lunges