8.13.2014

WEDNESDAY

Mighty Mites

Stretching

Warm Up – 4 Min Double Under Practice

Focus/Skill – Pull Up Progression

WOD – For Time – Mini Jackie

Row 500 Meters

25 Thrusters

15 Pull Ups

Game – Dodgeball

Top Dawgs

Warm Up – Rowling 5 Rounds

Strength – Deadlifts 5 x 7 @ 85% (top chart)

LEADERBOARD CHALLENGE

Conditioning – JACKIE – For Time

1000 Meter Row

50 Thrusters 45/33

30 Pull Ups

Bonus Abs – Bring Sally Flutter Kicks