8.30.2014

SATURDAY

Mighty Mites

Stretching

Warm Up – Running Drills

Focus/Skill – Double Under Practice

WOD – 6 Min AMRAP

5 Box Jumps

5 Burpees

5 Kettle Bell Swings

Game – Rope Climbs

Top Dawgs

Strength – Back Squat (bottom chart)

5@40%  5@50% 3@60%

5@65% 5@75% Max @ 85%

Conditioning – 3 Rounds for Time

400 Meter Run

3 Wall Climbs

10 Ring Rows

20 Lunges w/front rack 95/65

Bonus Abs – 50 Ab Wheel