Tuesday 12-4-12

**Member Challenge** Max Distance Sled Push, in 1 Minute ————————————————————————————- Warm Up Group Dynamic  SKILL Thrusters & Toe to Bar   WOD 7 Rounds 12 Thrusters (75/45) 9 Toes to Bar 200m Run (20lb medball) *NOTE: Technique For Movements Will Be Covered In Class After Bash Mobility ——————————————————– Level SYSTEM Level 1:  5 rounds 12 Thrusters (scale weight) 9 Hanging Knee Raises 200 m Run Level 2: 7 rounds 12 Thrusters 9 Knees to Elbows 200m Run   Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class) ——————————————————————————————————— Endurance WOD Rest ———————————————————————————————————————————— Mobility WOD Recovery(10min) – Purpose: Target Shoulders/elbows 2 min/shoulder – Partner internal rotation stretch 1 min/side – 1st two elbow flossing drills http://www.mobilitywod.com/2011/09/episode-316-tricky-elbow-fixes.html Prep (20min): Purpose – prep overhead position Subscap smash – accumulate 3 min/side (Yowzahhh) http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill.html 2 min / side in each of the following exercises http://www.mobilitywod.com/2011/04/episode-231-pull-up-shoulder-clonking-fix-and-better-hip-folding-for-toes-to-bargood-mornings.html                      ————————————————————————————————————————————                                    Travel WOD  5 rounds for time  5 Wall Walks 15 Air...