DATE: 03/08/12


WARM-UP (0600 to 0610, 0830
to 0840):

Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!


SKILL (0610 to 0620,
0840 to 0850):

Agility
Work –
Dot drill (5 rounds), agility ladder (choose 5 different movements doing each
twice). Emphasize both speed and
accuracy!


WOD (0620 to 0650,
0850 to 0920):

3rd
Alarm – Rx 2nd Alarm –
12 min. 1st Alarm – 8
min.

AMRAP
(18 min.)
5
Dead Lifts
5
Hang Cleans
5
Push Jerks
50
Jump Rope

Trainer
Notes: 1) Consider using 50%(+/-) of
body weight? 2) Pull barbell from the
floor using good form.


COOL DOWN:

200
Abs/core – mix it up!
Static
Stretch
Foam
Roller