Saturday, February 9th 2013

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => agility course => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 3 jump-to-supports => basic dot drill x 10 => agility course => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
5 rounds
15 toes-to-bar
200-meter run
15 push-ups
200-meter run

Junior Varsity:
5 rounds
10 toes-to-bar
200-meter run
15 push-ups
200-meter run

Novice:
3 rounds
10 toes-to-bar
200-meter run
10 push-ups
200-meter run

Elementary:
3 rounds
5 knee raises
100-meter run
10 push-ups
100-meter run

Preschool:
3 rounds
5 knee raises
35-meter run
5 push-ups
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Double-unders

Elementary and Preschool:
5:00
Jump rope practice

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