Forging the Future of Fitness

9.10.2014

WEDNESDAY

Mighty Mites

Stretch

Warm Up – Farmers Carry

Skill – Squats

WOD – 5 Rounds for Time

10 Box Jumps

10 Wall Balls

10 Burpees

Game – Free Play

Top Dawgs

Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest

Conditioning – Fight Gone Bad

Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)

**1 Minute rest**

Bonus Abs – 50 Ab Wheel

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