Friday, July 11 WOD

Here's Ryan Showing Fairly Good Form on a Med Ball Front Squat

Update on Shirts: The shirts should be here within the next 2 weeks....There was a back-up at the printers. I think they will turn out prett cool.

Great job today everyone....it was tough!!

11-14 Year Olds:

Illinois Agility Drill

2-3 Sets Each of: Dips, Pull-ups, Back Extensions

Then.....100 Push-up Burpees for time (Time Limit 10 mins)

6-9 Year Olds: Main WOD

50 DB Swings

50 Squat Thrust Burpees

Teens:

Barbell Overhead Press/Weighted Pull-ups or DB Overhead Press/Assisted Pull-ups

Then....100 Burpees for time

Cody did the 100 Burpees in less than 6 minutes!!