7/22 - 7/27

Tuesday

Young Heroes

Warm up:             tag   

Skill Work:                     front squat, push press and thrusters

WOD:                            “Fran”

                             Thrusters

                             Pull ups

Game:                  Musical Medicine Ball

Heroes

          Surprise McMillan WOD

                             

Wednesday

Little Heroes

Warm up:             run, jump, L-sits

Skill work:           Dip/ Oompa-Loompa

WOD:                   Sprint

                             Roll the small tire

                             Climb thru tire

                             Roll tire back to cone

                             5 bunny hops

Game:                  toy hunt

Thursday

Young Heroes

Warm up:            sprints      

Skill Work:                    box jumps, lunges, tuck jumps, wall balls

WOD:                            circuit (3 rounds, 30 seconds each station)

                             Wall ball

                             Box Jumps

                             Push ups

                             Squats

Game:                  Limbo

Heroes

          Surprise McMillan WOD                  

Saturday

All Heroes

          Obstacle course