8.18.2014

MONDAY

Mighty Mites

Stretching

Warm Up –  Forward Rolls & Running Drills

Focus/Skill  – Rope Climbs

WOD – 6 Min AMRAP

3 Rope Climbs from the ground

5 Burpees

5 Air Squats

Game – Rope Play

Top Dawgs

Warm Up – Run 400 Meters then Dynamic Bands

Strength – 5×7 Push Jerks 80% (top chart)

Conditioning – 12 Min AMRAP

Rope Climbs

 Ground To Overhead 135/95

1:1, 1:2, 1:3, 1:4, etc

Bonus Abs – Tabata Sit Ups