Forging the Future of Fitness

5.10.2014

Saturday

Mighty Mites

Warm Up – 3 Minutes of stretching & Rowling

Focus/Skill – Wall Balls

WOD – 100 ft run with Medicine Bal

10 Wall Balls

50 Ft Walking lunge with Medicine Ball

Game – Duck, Duck, Goose

Top Dawgs

Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie

50-40-30-20-10

Double Unders

Sit Ups

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