Kids: December 7, 2017

Warm up:

“Rowling” t0 50m – partner up and take turns!  Do a Burpee for each meter under or over (max 7).

Skill work:

Slo Mo Top-to-Top Pull ups: Set the bar height for “knees on the floor” pull ups. Athletes position themselves at the top of the pull up with chin over the bar, head in a neutral position, and spine in “hollow”. Push back and away into a hollow position and maintain until under the bar. Keeping toes planted, push forward into “Superman”. Reverse the pattern to return to the top. Hold 3 sec. Repeat.

WOD:

10-8-6-4-2

Kipping Pull ups from the knees

Deadlifts

Game!