Teen: Thursday, July 3, 2014

DSC_0257-2Teen
Warm-Up:
Inchworm => handstand hold/attempt => crab walk => 10 squats => 30 seconds in bottom of the squat => 10 jumping jacks => pigeon stretch => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Skill:
Thruster; focus on safe overhead position with neutral spine

WOD:
Varsity:
7:00 AMRAP
70 mountain climbers
7 thrusters, 115#/85#

Junior Varsity:
7:00 AMRAP
70 mountain climbers
7 thrusters, 55#/45#

Novice:
7:00 AMRAP
50 mountain climbers
5 thrusters, 35#/25#

Skill/Challenge:
3x
Accumulate 30 seconds in L-sit
25 sit-ups or 15 GHD sit-ups

Cooldown:
Mobility

Study:
Wuzzles – http://wuzzlesandpuzzles.com/

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