warm up:
2:00 min group led stretches
r0w fishy game 4:00 min
Musical MB DL Game x1
skill:
DB Front Squats (3# – 10#)
WOD:
“Station Rotation”
1:00 @ each station for as many reps as possible
rest 45 sec and switch
1. Ab mat sit ups
2. man makers
3. hurdle hops
Game & Healthy Snack
warm up:
3
2:00 min
Dynamic Group Stretching
2x
MB shuttle run relay
skill:
KBS
pace running
WOD:
Teams of 2
AMRAP in 10min
8 KBS
8 sit ups
*one partner works at a time
Game & Healthy Snack
warm up:
3x
bear crawl thru cones=> box jumps=>3 bupees
skill:
review KBS (small KB – DBs)
WOD:
AMRAP 8min
8 KBS
8 Box Jumps
run 200m
GAME & Healthy Sncak
warm up:
30 single unders=> 5 push ups=> 20 jumping stars=> 5 air squats=> 10 walking lunges=> 5 v ups
skill:
KBS (small KB – light weight DBs)
WOD:
Tabata Fun
jump rope
sit ups
KBS
Game & Healthy Snack
warm up:
Monster Mash
Glow in the dark Limbo
skill:
deadlifts
Musical ‘Deadlift” Pumpkin
WOD:
AMRAP
Mummy Wrap
then..
Zombie walk relay
Pumpkin Smashing Contest