Warm-Up
2 rounds at a Warm Up Pace of:
7 Push Ups into bear Crawl 30′
7 Squat into 14 walking Lunges
7 Tuck Jumps into 7 broad Jumps
7 Sit Ups into 14 Toy Soldiers
WOD prep
2 minute Max double unders
Skill: Kettlebell swings
WOD
4 rounds of
1 minute of bike for max calories + 15 KB swings (up to 35#) rest 2:00 between rounds
Pre-teen:
Kids 8-10
AMRAP 8 of
Row 100m
5 Kettle bell swings
10 burpees
Post WOD
Mobilize
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