7.12.2014

Saturday

Mighty Mites

Stretching

Warm Up – Medicine Ball  Overhead Carry around the building

Skill – Rope Climbs

WOD – 7 Minute AMRAP

2 Rope Climbs

10 Air Squats

5 Push Ups

Game – YOU CHOOSE!

Top Dawgs

Warm Up – 3 Rounds

100 Meter Run

10 Wall Balls

15 Second Samson Stretch – each side

Speed – 6 x 50 Meter Sprint

Conditioning – AMRAP 5 x 2 Minutes

2 Rope Climbs

2 Clusters 115/75

2 Curtis P 115/75

2 Minute Break

Bonus Abs – L- Sits

Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes