Saturday Jan 7th, 2012
Kid/Teen WOD: 1030am
Warm up:Â 200m run>lateral hops x 10 ea. leg>10 wall squats
Skill:Â squat review
WOD:Â 3 Rounds
8 Ring rows
8 Wall balls
30 SJR or 6 DU
CF ADULT CLASS @ 930am
WarmUp: Mobility
We are guna get MASH HAPPY!
Workin: Feet, Ankles, Calves, Shins, IT Band, Hip Flexors
400m Run Dynamic Mix
WOD: 5 RFT
15 Deadlifts (135/95)
12 Power Cleans (135/95)
9 Front Squats (135/95)
6 Jerks (135/95)
3 Wall Climbs
100m Sprint
