Thursday Sept 22rd, 2011
WarmUp: 100m Each Movement
Duck Walk, Frog Leap, Bear Crawl, Spiderman
Junkyard Dog Parnter Jump Overs: 20 Rep Each Person
MOD: Core: 100 Reps Each MovementAbMat Situps, Leg Levers, Human Sling Shot. Followed by 3 Min Plank Hold: 10 Burpee Penalty for Every Person Everytime someone falls to their knees.
WOD: AMRAP 15
6 OHS (95/65)
6 BurpUp K2E
6 Lat Bar Jumps
LITTLE DOGS/BIG DOGS
Warm-up:
couch stretch, snow angels x 30/60 sec ea
2/4 rounds
25m cartwheels
25m log rolls
25m sidewinders
25m seal walk
dot drills x 10
SKILL:Â Bench squats
WOD:Â 8/10 min AMRAP
          6 db clean n jerk
          9 push ups
          12 DU
GAME/STRETCH
