8.16.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – 400 Meter Run/Walk with Medicine Ball

Focus/Skill – Double Unders – 3 Minute Practice

WOD – 7 Min AMRAP

7 Box Jumps

7 Burpees

7 Squats

7 Sit Ups

Game – Free Play!

Top Dawgs

Warm Up –

2 Rounds

200 Meter Run

10 PVC Pass Thrus

10 PVC Overhead Squats

15 Second Samson stretch – each side

Conditioning – 5–> 9 Minute AMRAPS – No Scheduled Breaks

1st AMRAP – 8 Thursters 95/65

8 Bar Facing Burpees

2nd AMRAP – 10 Power Cleans 95/65

20 Lateral Jumps over the bar

3rd AMRAP – 20 Wall Balls 20/14

10 Push Ups

4th AMRAP – 10 Shoulder to Overhead 95/65

20 Sit Ups

5th AMRAP – Row for Calories