Tuesday 4/9/13


Today was Josh’s last with us as he’s heading back to Georgia tomorrow. It was a pleasure having  you Josh, safe travels and good luck!

Barbell Work
20 minutes to complete the following:
Beginners: 5×5 Front Squat – Heavy but perfect
Then
5×5 Push Press – Heavy but perfect
Advanced: 5 sets of 3 Cleans(Full Squat) + 1 Push Jerk at 70% 1RM – Rest 60 seconds
Then
5×5 Push Press (heavy) – Rest 60 seconds

WOD
2 Minutes Max Effort Double Unders
Rest 1 Minute
8 Minute AMRAP of:
4 Handstand Push-Ups
6 Box Jumps 24/20
8 Kettlebell Snatches (4l/4r) 55/35
Rest 1 Minute
2 Minutes Max Effort Double Unders

Basics
12 Minute AMRAP of:
50 Single Unders
20 Push-Ups
20 Squats

Pre-K
Skill:
Overhead squat (“Y Squats”)
WOD:
3 Rounds
5 sec tuck hang on rings
10 Squats
5 Jumping pull-ups
Game: Red Light, Green Light

Kids
Skill:
Overhead squat
WOD:
3 Rounds
50 meter shuttle run
Inverted tuck on rings
5 Jumping pull-ups
10 Squats
Game: Knee Dodgeball (can bear crawl to get ball)

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