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Teen: Saturday, January 31, 2015

Teen Warm-Up: 3x or 5:00 10 PVC pass-throughs => forward roll => 10 jumping jacks => handstand walk or bear crawl => 10 squats => 30 seconds in the bottom of the squat => 10 lateral lunges => 10 one-legged side-to-side hops, each leg Skill: Hang power snatch – foc
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Preteen: Saturday, January 31, 2015

Preteen Warm-Up: 3x or 5:00 10 PVC pass-throughs => forward roll => 10 jumping jacks => bear crawl => 10 squats => 10-15 seconds in the bottom of the squat => 10 lateral lunges => 10 one-legged side-to-side hops, each leg Skill: Hang power snatch – focus on triple
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Elementary: Saturday, January 31, 2015

Elementary   Warm-Up: Tabata squats Focus: Press – focus on holding the sky up WOD: 8:00-10:00 AMRAP 4 x 10-meter shuttle run 10 presses, unloaded-8# dumbbells 10 lunges Game: 5:00-10:00 World War Z
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Preschool: Saturday, January 31, 2015

Preschool Focus: Angry gorilla – focus on straight arms as you stand from the down position Warm-Up: 3:00-5:00 Silly walks and runs WOD: 3:00-5:00 AMRAP Angry gorilla => 5-meter hop => angry gorilla => 5-meter skip Laser elbows => 3 super-slow squats => 3 presses, unloa
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