"Lights OUt!"

warm-up: " Throw a Tantrum! " Jump up and down, punch the heavy bag, hit the ground, get all your energy out!

Skill: "Sllllllllllllllllllloooooooooooooooooooooow Squat"

WOD:
3 rounds
run and tag the mat
10 slow squats inside your boundary
10 tuck jumps on mat (practice landing on feet, not on the ground)
5 supermans

FUN: Obstacle course, practice forward rolls
.......and Ciaran shows us how its done!!!