Kids: December 11, 2017

Warm up:

3 Rounds

20 sec Squats

20 sec Plank up-downs

20 sec Lateral hops

Skill work:

Bar rows: Set an adjustable pull up bar at approximately waist height for the athlete.  Hang from the bar in a plank position (modify by bending knees if needed).  Keeping hips straight and working hard for a hollow position throughout the movement, pull chest to the under side of the bar and return to the start position.

WOD:

AMRAP  in a given amount of time of

3 Bar rows -> 3 Jump to support on bar

10 yd Bear crawl

10 yd Crab walk

Game!