Warm-Up
Over Under Around & Thru(Use yoga straps or pvc bars.
WOD prep 5 to 11
Hand stand walk Around the Box: Start with your hands on the floor, toes on the box, and hips high (ideally directly over hands). Walk your hands around the box in a circle keeping body position as constant as possible. If needed, go halfway around at a time. Make sure to practice going both directions.
WOD Prep:
12+ Hang power snatch build to a perfect 3 reps.
WOD Kids 5 to 11
AMRAP in a given amount of time of
3 Pull ups
6 Lunge steps
3 Forward rolls
Stinkbug along the boxes (3 20″ pushed together)
WOD Teens 12+
AMRAP 20
Teams of 3 Next person goes when teammate reaches the bike.
3 hang power snatches
6 burpees
9 walking lunges
12 calorie bike
Game
Cone Game
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