Hollow Rocks Are T-O-U-G-H, TOUGH!

 

Pups:

Skill/focus:

Hollow Rocks

Warm-up:

Jump and FREEZE To A Burpee

Agility Ladder

WOD:

2 Rounds of :20 Seconds:

Station One: Squats

Station Two: Push-Ups

Station Three: Run

Station Four: Hollow Rocks

*Every rep counts as a point- one run is one point, one push-up is one point, one squat is one point, one hollow rock is one point

**At the end of all the stations do a :10 second bar hold- every time you drop from the bar you have to take away one point from your total points from the stations

Game:

Duck, Duck, SQUAT!

Cubs/Tigers

Skill/focus:

Hollow Rocks

Warm-up:

Jump and FREEZE To A Burpee

Agility Ladder

WOD:

3 Rounds of :40 Seconds:

Station One: Squats

Station Two: Push-Ups

Station Three: Run

Station Four: Hollow Rocks

*Every rep counts as a point- one run is one point, one push-up is one point, one squat is one point, one hollow rock is one point

**At the end of all the stations do a :30 second bar hold- every time you drop from the bar you have to take away one point from your total points from the stations

Game:

Plank Wars With A Partner

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