Saturday 3.14.15

Warm Up
Pre-Teen/Teen: 4 Rounds for Time: 30 Seconds Max Squats, 30 Second Plank
2-3 Minutes of Shoulder Stretches
Elementary: Whistle Run (When the coach blows the whistle, stop and perform the exercise that has been shouted out)

Skill
Pre-Teen/Teen: Front Squat
Elementary: Squats and Lunges

Workout
Pre-Teen/Teen:
WOD: 12 Minute AMRAP
5- Front Squats
10- Burpees Over Bar
15- Situps

Elementary: 
WOD: 9 Minute AMRAP
10 Squats
15M Walking Lunges
5 Burpees
15M Walking Lunges
Cone Sprint

Game
Bombs in the Tower