Jr. Varsity:

warm up:  

AMRAP in 5:00

row 100m

5 air squats

5 grasshoppers

skill work:

run drills

1:00 agility drills

rest 1:00

1:00 sprint drills

*repeat 3x

WOD:

For Time:

run 1 mile

After Party

25 sit ups

Pups:

warm up:

row Fishy Game 4:00

skill work:

agility ladder

WOD:

“See the mat & do the work”

Teams ( 2 teams A and B)

1 athlete bear crawls, crab walks, or broad jumps 25m and picks a “mat”.  Then the athlete runs back to team and on bottom of the mat is a post it with a type of movement (ex. 5 burpees, 8 ab mat sit ups) that the whole team must complete before the next athlete takes off to retrieve the next mat.  When the coach yells time the team with the most mats WINS!

After Party

10 Partner Hops