Teen: Friday, July 4, 2014

DSC_0120Teen

Warm-Up:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => forward roll => 5 push-ups => 10-second bar hang => 30 seconds in the bottom of the squat => 200-meter run

Skill:
Squat; focus on flat feet throughout the movement

WOD:
Varsity:
3 x 6:00 AMRAPs, rest 2:00 in between
6 pull-ups (please wrap thumbs)
9 burpees
12 squats

Junior Varsity:
3 x 6:00 AMRAPs, rest 2:00 in between
6 pull-ups (please wrap thumbs)
9 burpees
12 squats

Novice:
3 x 6:00 AMRAPs, rest 2:00 in between
6 pull-ups (please wrap thumbs)
9 burpees
12 squats

Skill/Challenge:
3x
5 Turkish get-ups, 5#-40#, each arm
5 Bulgarian squats, each leg
10 toes-to-bar

Cooldown:
Mobility

Study:
5:00-10:00
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