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November 1, 2012

Warm up:
3 Rounds
20 sec Jump rope
20 sec Plank hold
20 sec Squats

Skill work:

Goal kicks!

WOD:
8 min AMRAP of 250m Run!

Collect as many beads (250m) as possible in 8 minutes.

Game!

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October 25, 2012

Warm up:
3 Rounds
2 Forward rolls -> 15m line hop -> 15m Bear crawl -> 5 Box jump overs

Skill work:
Throw and catch lacrosse balls

Partner WOD:
3-5 Rounds
8 Med ball chest passes
5 Sit ups (each)
8 Med ball overhead passes
5 Sit ups (each)
8 Med ball underhand passes
5 Sit ups (each)

Game!

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October 14, 2012

Warm up:
3 Rounds
Handstand roll out to Bear crawl -> 15m Lunge walk -> 5 Tuck jumps -> 15m Backwards lunge walk

Skill work:
Monkey Hang

WOD:
AMRAP in a given amount of time of
7 Deadlifts
7 Broad jumps
7 Wall ball to target
Wall ball will be done using a dodgeball (not a med ball). Establish a taped-off square target for each child that can be hit with relative ease. The ball must hit the target exactly for the rep to count

Game!

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