Wednesday, April 27, 2016


Superhero day!

Skill: building hangs (monkey hangs)

Warm up: super hero training camp
Speed- shuttle sprints
Jumping-vertical jumps
Flying- superman holds
Strength- medball wall slams

WOD: "Crime Fighting Simulation"
4 rounds of
Run to crime scene
Rope swing over river
Hold onto building ledge (monkey hangs)
Jump from roof top to roof top
Climb into building (under weight bench
Knock down bad guy (foam rollers)
3 victory squats

Superhero Tag

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