Warm-Up:
3 Rounds
10 m Frog hop
5 Burpees
10 m Roving plank
10 m zig zag side shuffle through the cones.
WOD prep:
Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning into it. Shift weight to heels, look straight ahead at wall, and press/push press, making sure the head does not get closer to the wall during the movement.
WOD:
With a Partner, complete as many rounds as possible of
Partner A completes 10 Push press, while Partner B holds Plank
Switch places and repeat
Partner A completes 10 shoulder press, while Partner B holds the bottom of the Squat
Post WOD:
Barn Yard Upset
EQUIPMENT/PROP REQUIREMENTS
Cones
DESCRIPTION OF GAME (SET-UP, RULES, CHOREOGRAPHY)
This game is a variation on Sharks & Minnows. Begin by designating the game-area boundaries with cones (the size of the area can vary with the number of participants). One player starts out as the “tagger” in the middle of the game area, and the remaining players line up on one side of the game area. Prior to each game, everyone except the “tagger” secretly selects one of four pre-established barnyard animals (e.g. duck, cow, pig or owl). Once an animal has been selected, it cannot be changed until a new “tagger” is selected. At the start of the game, the tagger calls out one of the barnyard animals, and the players who have chosen that animal try to cross the court without getting tagged. Tagged play- ers join the tagger with each successive crossing until one player is left; he or she becomes the next tagger.
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