warm up:

row 400m

then as a group:

5 slow air squats (hold at bottom for 2 sec)=> 10 grasshoppers=> 1:00 arm circles

then

Beck’s Burpee Relay Races

skill:

wall balls

WOD:

AMRAP in 6:00

row 200m

5 wall balls

8 ab~mat sit ups

GAME & Healthy Snack

warm up:

200m MB overhead pass centipede run

10 burpees

10m crab walk relay race x2

skill:

hang squat clean

WOD:

AMRAP in 6:00

5 front squats (5#-10# dbs or MBs)

5 box step ups (5#-10# dbs)

Game & Healthy Snack

warm up:

row 500m

then…

throw medicine balls to knock over cones

1:00 sampson stretch

1:00 arm circles

skill:

front squats with elbows on the wall

*focus on the elbows

WOD:

AMRAP in 8:00

run 100m

10 push ups

5 front squats (unloaded)

toss water balloon through the tire

after finish with 25 ab mat sit ups

Game & Healthy Snack

warm up:

Mummy Game

tricep stretch against wall x 30 sec

triangle stretch against wall x 30sec

skill:

DSDS

front squat

WOD:

6:00 AMRAP

5 front squats (unloaded – 6-8# DB)

10 meter broad jumps

5 DSDS (unloaded – 6-8# DBs)

10 meter roving planks

Game & Healthy snack

warm up:

Row 400m

1:00 arm circles

10 slow squats

wrist stretches (palms up / palms down)

then…..

Farmers vs. Lumberjacks

skill:

handstand hold on the wall (how long and record)

WOD:

AMRAP in 8:00

15m bearcrawl

4 DSDS unloaded or with light DBs

6 burpees

GAME & Healthy Snack