Tuesday 3/19/13

We were so impressed with all of the efforts on 13.2!  Keep it up y’all!

Strength
Deadlift
3-3-3-3-3
*This is not an effort to produce a 3 Rep Max, instead, try and stay consistent with the weight through all sets.

WOD
Complete 5 rounds for time of:
Run 200m
15 Kettle-bell swings (70/ 55#)

Cash-out
2 min ME ring dips
rest 1 min

2 min max distance handstand walk
*Remember, cash-outs are not optional and are scheduled to be done during class time.  Use any modifications necessary.

Basics

Complete as many rounds in ten minutes as possible of:

10m broad jump

25 jumping pull-up

10m backward walking lunge

Pre-K
Skill: Practice sumo deadlift high-pull
5 Shuttle sprints, then
3 rounds of:
1 Balance beam walk
1 Bear crawl
5 Jumping squats
5 Lunges
Game: Bulldog

Kids
Pre-K
Skill: Practice Sumo deadlift high-pull (“Zippers”)
10 Shuttle sprints, then
5 rounds of:
1 Balance beam walk
2 Bear crawl
10 Jumping squats
10 Walking Lunges
Game: Categories then Ball Tag

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