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Today’s BrainWOD: Physical Skills Day

By November 22, 2013Games, wod


Lil’ Beasts (5-9):

Warmup: Freeze Tag on the Ramp

Skill: 5 Minutes Jump Rope Practice & Box Jumps

WOD: 12 Minute AMRAP “Jump Land”
10 Jump Ropes
5 Jump Squats
5 Box Jumps
Sidewalk Cone Hops

Future Beasts (10+):

Start with playing “Roxanne” by The Police, Kids do jumping jacks until they say Roxanne.Every time Roxanne is said you have to do a burpee.Continue throughout the whole song

Skill: Burpee Sandbag Thrusters
(Kids do a burpee on a small sandbag, sandbell or next to a medicine ball. As they come up, they pick up the sandbag, and squat-thruster-toss. Emphasis should be on jumping up while they propel the bag forward, not jumping forward)

WOD: Partner WOD

3 Rounds for time (15 Minute Cap) 

Each partner runs 100M run with cone hops relay style

As a team complete 20 KB Swings (can share reps)

As a team complete 30M Burpee Sandbag Thrusters

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