8.9.2014

SATURDAY

MIGHTY MITES

Stretching

Warm Up – Farmer’s Carry Around the Building with Coach Alex!

Focus/Skill – Pendlay Rows

WOD – 7 Min AMRAP

10 Push Ups

10 Sit Ups

10 Air Squats

Game – Free Play

TOP DAWGS

Warm Up – 800 Meter Run

Mobility Work –

5×7 Pendlay Rows

3×15 Back Ext.

The Chief

5 –> 3 Min AMRAP with 2 Minute Breaks

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

**Restart each round at the beginning**

Bonus Abs – Tabata Jack knifes