WARM UP: Make up a warm up the. Switch with a partner!

SKILL: pull ups and bar muscle ups

WOD: CF Kids can WOD like their parents!

4, 4 min rds + 1 min rest:  as many reps as you can in the minute

tire flips
box jumps

Level 3
1 100m run
2 hspu no mat/abmat
3 MB get-ups 20/14
4 front squats 155/115
5 Russian swings 70/53
6 box jumps 30/24
7 wall balls 20/14
8 Christmas kb twist
9 pull-ups
10 OH walking lunges 45/25

Warm up: 500 m row/400 m run; 1 x 10 pass thrus, windmills, good mornings, ohs, push press; 10 push ups, 10 ring rows, 10 sit ups, 10 ply0 push ups, 10 sit ups

Skill Focus: Floor Press
Warm up and build to a. . .

Floor press 5 rm

Warm up:  300 m row/run, 10 pass thrus, 10 windmills; 2x 10 db thrusters, swings, sit ups

Mobility:  hips/glutes/lats

Skill Focus: Zercher Squat
Warm up and build to a. . .

Zercher Squat 3RM  (from a rack)

WOD:

Warm up: 5 perfect squats, 3 broad jumps, 10 lateral lunges, 10 one-legged side-to-side hops, each leg, 50-meter back pedal

Skill: power snatch

Wod: KIDS CHOICE!

2 rounds of:

3:00 AMRAP
Student Choice

Warm up: 10 pass thrus, 10 windmills; 2 x 250 m row, 10 rdl's, 8 push ups, 5 ring rows

Mobility:  Burgener warm up

Skill Focus:  Power Snatch
Warm up and build to a  . . .

Levels 2 & 3
Power Snatch 1RM

Warm up: 2 min jumprope; 2x 10 mb ball slams, shrugs, walking toe touches; 1 x 6 walk out push ups, up/down dog

Mobility:  Glutes, hams & wrists

Skill Focus: Deadlift (goal is +5-10 from 11/26)

Warm up: 2 x 200 m run, 10 good mornings, 10 leg swings, 8 db thrusters, 8 swings

Mobility/stability:  Dead Bugs

Skill Focus: Track prep

1 x 200 m for max effort (partner up and time each other with stopwatch)
And then. . .

Warm up: 10 mountain climbers, 2 wall walk up, 10 jumping jacks, speed ladder,  25-meter high-knee skip, 25-meter sprint

Skill: rowing

Wod: RUN TO ROW YOUR BOAT

200 meter run
10 box jumps

1 mile run for time
rest 5 min

800 m ball run 20#/14#
rest 3 min

400 m oh run 25#/15#
Post mile time/800/400 for score