Forging the Future of Fitness

1.30.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – Speed Ladder

WOD – 2 Rounds – 10 Box Jumps, 10 Overhead Squats

Game – Dragon Tails

Mighty Mites

Warm Up – Speed Ladder & Running Drills

Focus/Skill – Squat & Overhead Squat

WOD – 8 Min AMRAP

10 Box Jumps

10 Overhead Squat

Game – Dragon Tails

Top Dawgs

Warm Up – Run or Row 400 meters, then:

3 Rounds

200M

5 Snatch

5 Ring Rows

Strength – Snatch (full) work to 3×3 @80% of 1RM

WOD – “Nancy” 3 RFT

400M Run

15 OHS 9

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