Pups:

Warm up:

3x

200m run

*rest in between the time it took to complete 200m

WOD:

“FGB”  CFOIB Kid Style

3 1:00 minute stations of each:

For Reps:

1)  PushPress (PVC-15#)

2)  Box Jumps

3)  Burpees

*start the clock and rotate through stations for all out effort for 1:00. Quickly move to each station for max reps.  Rest 1:00 between rounds.  Total rounds 3!

Skill:

Breaking down the clean DSDS

D= DIP

work on the perfect power of the dip

GAME & Homework

 

Cups:

Warm up:

Farmers & Lumberjacks

WOD:

AMRAP in given amount of time

1 Forward roll

5 Burpees

10 Tire Jumps

run 100m

Skill:

The Clean with focus on the “Dip”

*play puppeteer and be the perfect puppet with a perfect dip!

GAME and Snack