Tuesday 12-11-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up Group Dynamic Warm Up  SKILL Burpee Pull Ups WOD Row 750 M 50 Burpee Pull Ups Row 750 M After Bash Recover and Mobilize ——————————————————– Level SYSTEM Level 1: Row 400 M 25 Burpee Ring Rows Row 400 M Level 2: Row 600 M 35 Burpee Pull-ups Row 600 M   Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class) ——————————————————————————————————— Mobility WOD Recovery(10min):Purpose target overhead, posterior chain spend 3 minutes rolling thoracic spine while holding on to KB 2 min/leg hip floss Prep(10min): Purpose – target hips, feet, ankles spend 2 min/leg rolling heel chords and calfs on barbell                      ————————————————————————————————————————————                                    Travel WOD AMRAP 20 Minutes: 5 Renegade Rows with Dumbbells (25/45) 10 Push Ups 15 Air...