Warm-Up
1 Minute each of:
Plank Hold
Sit Ups
Push Ups
Jump Rope
Kettle Bell Swings (eye level)
Tuck Jumps
WOD prep
Power cleans
WOD
Middle school High school
5 Rounds for time of:
5 Power Cleans
10 Toes to Bar or knees to 90
25 Double Unders or 50 singles
Kids 8-10
5 Rounds for time of:
5 DB Power Cleans
10 Toes to Bar or knees to 90
25 Double Unders or 25 singles
Post WOD
Max distance med ball thrusters toss
Middle school high school
10lb ball
8-10
5lb small ball
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