Teen: Wednesday, July 2, 2014

2

Teen
Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 5 one-legged side-to-side hops, right leg => forward roll => 5 one-legged side-to-side hops, left leg => speed ladder => 3 broad jumps => 50-meter carioca => 50-meter high knees

Skill:
Gymnastics hollow; focus on keeping ribs down

WOD:
Varsity:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bar (please wrap thumbs)
5-4-3-2-1
Muscle-ups

Junior Varsity:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bar (please wrap thumbs)
5-4-3-2-1
Muscle-ups

Novice:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bar (please wrap thumbs)
5-4-3-2-1
Muscle-ups

Skill/Challenge:
3x
10 Bulgarian squats, each leg, 5#-35# dumbbells
10 Turkish get-ups, 5#-35# dumbbells

Cooldown:
Mobility

Study:
Math fun

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