Kids: August 15, 2019

Warm up: 

Rowling: On a rower have athletes row and try to hit exactly 50m.  For however many meters over or under 50m they achieve, the athletes will perform a burpee.  Keep in mind the damper and make sure it is set to a safe level for each athlete.

Skill work: 

Hips to the Wall: Start with students standing with backs ~4 inches from the wall.  Practice pushing hips back until they contact the wall and then returning to the standing position.  Legs should remain relatively straight (as in a deadlift) and feet move progressively farther from the wall with each rep until a deadlift set up position is achieved.  This drill can be performed unloaded or with a very light kettlebell.

WOD

 2 Jumping Bar Muscle Up

4 Box Climb Overs

8 Deadlifts

1 Trip Through Agility Ladder