​​​WEDNESDAY, SEPTEMBER 17TH, 2014
​​​DYNAMIC WARM-UP​:
​1. Jog - Two Lengths,
2. ​Backpedal - Two Lengths,
3. High Knees - Two Lengths,
4. Butt Kicks - Two Lengths,
5. Power Skips - Two Lengths,
6. Lateral Shuffle - Two Lengths,
7. Bear Crawl - Two Lengths,
8. Basic Dot Drill - Two Lengths.
​​SKILL WORK AND NEW MOVEMENT DEVELOPMENT
1. ​​Box Jump
2. The Burpee
THE W.O.D.
1. Maximum Box Jumps in Sixty Seconds
- Five Minute Recovery
2. Maximum Burpees in Sixty Seconds
- Five Minute Recovery