Kids & Teens WOD Saturday 10/28/17

Warm-Up
3 Rounds at a Warm Up Pace
1 Shuttle Run (5 yards, 10 yards, 15 yards)
12 Kipping Swings
6 Super Slow Squats
12 Walking Lunges
6 Inch Worm Push Ups

WOD prep
Overhead Squat

WOD
“Nancy”
5 Rounds for time of:
Run 400 m
15 Overhead Squats

Kids 8-10
3 Rounds for time of:
Run 200 m
15 Overhead Squats with dowel

Post WOD
Challenge
15 False Grip Ring Rows
Mobilize.