Wednesday 12-5-12

**Member Challenge** Max Distance Sled Push, in 1 Minute ————————————————————————————- Warm Up  3 Rounds: 10 Good mornings 5 Inch worms Sampson Stretch 10 steps  SKILL Deadlift   WOD EMOTM for 15 Minutes 3 Deadlifts (315/225) 3 Bar Facing Burpees *NOTE: Technique For Movements Will Be Covered In Class After Bash Mobility ——————————————————– Level SYSTEM Level 1:  Scale load 1 Burpee Level 2: Scale Load   Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class) ——————————————————————————————————— Endurance WOD Take 10 Minutes to Build to a Heavy Deadlift then… 4 rounds for time. 10 Deadlifts @ 65% 10 Burpees 10 Box Jumps ———————————————————————————————————————————— Mobility WOD Recovery(10min) – Purpose: Target lats and overhead Spend 3 min hitting spinal erectors on double lax balls 2 min/side rolling lats on softball Prep (20min) – Purpose: Target posterior chain and hips 2 min/side – with a box, roll glute and ham with a softball taking leg through flexion and extension 2 min/side – high hip floss 2 min/side – couch stretch on wall Spend 5 minutes on proper load order sequence of dead lift http://www.mobilitywod.com/2011/11/episode-342-load-sequencing-fault-deadlift.html                      ————————————————————————————————————————————                                    Travel WOD 50 Handstand Push ups Every time you kick down, 10...