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:  Bench squats
WOD:  8/10 min AMRAP
           6  db clean n jerk
           9 push ups
           12 DU
GAME/STRETCH

 

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