Wednesday July 13th, 2011

CF Kids:

Skill: Monkey Hangs   Focus: Nutrition/Hydration

Munchkins:

WOD 7-6-5-4-3-2-1
Broad jumps
KB swings
Sit ups
Game: Predator vs Prey

Teens:

WOD 7-6-5-4-3-2-1
Broad jumps
KB swings
Sit ups
Push ups
Skill: Continued Muscle Up Progression
WOD:
“Prison Break”  __RFT
1  Jay Walk (50m Rotating Pistols, 200m Sprint)
__ Wall Facing Squats
__Situps
__Hand Release Jumping Pushups
__Ring Dips
__Wall Climbs
Full Deck of Cards: Take out all cards thats value is below 5. A=1, Joker is Wild Card and can be any number you want it to be. J, K, Q are all 10 Value. Draw 6 Cards. 1st card is the number of Rounds you do. Each card after is the number of reps for each movement. Fill in the blanks.

 

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