Forging the Future of Fitness

7.16.2014

WEDNESDAY

MIGHTY MITES

Stretching

Warm Up – 4 Minutes Jump Rope – shoot for 10 Double Unders – linked!

Focus/Skill – Shoulder to Overhead

WOD -6 Minute AMRAP

10 Shoulder to Overhead

10 Burpees

Game – Dodgeball

TOP DAWGS

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*

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