4.10.13

Pups:

Warm up:

5:00 of:

3 Bear Crawl U formation=> run 50m=> run 50m backpedal

Skill:

The Clean aka “DSDS”

D= DIP  (this week focus on “dipping” for power! )

S= Shrug (introduce the shrug)

D= Drop

S= Stand

WOD:

CFOIB Baseball

Team A vs. Team B

Home Plate:  1 straddle roll => broad jumps to 1st base:  5 jumping air squats=> walking lunges to 2nd base:  10 box or tire jumps=> alligator crawl to 3rd base: 8 v-ups=> roving planks to Home plate to repeat AMRepsAP in amount of time (coaches choice).

*Each person keeps tally of individual reps to add at the end to their team’s total.

 

Game & HW ( read for 15 minutes)

 

Buttercups

Same as above but coach will scale as needed!