Warm-Up
Perform 1 30 m Shuttle (5 out and back, 10 out and back)
then ten reps of:
Push Up
V Ups
Squats
Burpees
Grasshoppers
Middle School/ High school
WOD prep
Hang power clean, front squat and push press
WOD
In 3 Min
Run 200 m on turf with Med Ball
Then as many reps of Hang power cleans as possible in remaining time.
Rest 2 min
In 3 Min
Run 200 m on turf with Med Ball
Then as many reps of burpees over bar as possible in remaining time.
Rest 2 min
In 3 Min
Run 200 m on turf with Med Ball
Then as many reps of front squats as possible in remaining time.
Kids 8-10
WOD prep
Medball clean
WOD
In 3 Min
Run 200 m on turf with Med Ball
Then as many reps of med ball cleans as possible in remaining time.
Rest 2 min
In 3 Min
Run 200 m on turf with Med Ball
Then as many reps of lateral hops over the med ball as possible in remaining time.
Rest 2 min
In 3 Min
Run 200 m on turf with Med Ball
Then as many reps of wall balls as possible in remaining time.
Post WOD
Game coaches choice.
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