Pups:

warm up:

3x

30 sec Jump Rope=> 10 V-ups=> 30 sec Jump Rope => 10 supermans

WOD:

8 minutes

*on the minute

odd minute  Row for Calories

even minute 5 Push Ups/ 5 Air Squats

Skill Work:

PVC Hang Squat Cleans

GAME/ Homework

 

 

 

 

 

 

 

 

 

 

 

Buttercups:

Warm up:

Fishy Game ( Row for 4 minutes)

WOD:

10 min AMRAP:

Station 1:  8 K2E

Station 2:  8 Burpees

Station 3:  8 Throwdowns

Station 4:  8 front squats ( unloaded)

GAME!