Wednesday, February 6th 2013

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
200-meter run
4:00 EMOM
Strict pull-ups
200-meter run
4:00 EMOM
Chest-to-bar pull-ups

Elementary and Preschool:
100-meter run
5:00
Pull-up practice

WOD –
Varsity:
2:00 AMRAP
Kettlebell swings, 24kg/16kg
Rest 2:00
2:00 AMRAP
Double-unders
Rest 2:00
Repeat both

Junior Varsity:
2:00 AMRAP
Kettlebell swings, 16kg/12kg
Rest 2:00
2:00 AMRAP
Double-unders
Rest 2:00
Repeat both

Novice:
2:00 AMRAP
Kettlebell swings, 12kg/8kg
Rest 2:00
2:00 AMRAP
Double-unders
Rest 2:00
Repeat both

Elementary:
2:00 AMRAP
Kettlebell swings, unloaded-4kg
Rest 2:00
2:00 AMRAP
Double-unders or single-unders
Rest 2:00
Repeat both

Preschool:
1:00 AMRAP
Kettlebell swings, unloaded
Rest 1:00
1:00 AMRAP
Side-to-side hops
Rest 2:00
Repeat both

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice

Elementary and Preschool:
5:00
Ring play

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