30 Minutes of the following, done on the minute. Rest whatever time you have left till the next minute
5 Pullups
10 pushups
15 Squats
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How the classes operate
Warm up - run around the block, jump rope 3-5 minutes, 100 jumping jacks, etc
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
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