Wednesday 12-12-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up 3 Rounds: Row 300m 10 Broad Jumps 10 Strict Pull Ups  SKILL Overhead Squats WOD For time: 95/65 pound Overhead Squat, 30 reps 7 Muscle-ups 95/65 pound Overhead Squat, 20 reps 5 Muscle-ups After Bash Precision Jumps ——————————————————– Level SYSTEM Level 1: 15 Overhead Squats 45/25 lbs 7 Muscle-up Transitions 10 Overhead Squats 45/25 lbs 5 Muscle-up Transitions Level 2: 30 Overhead Squats (scale load as needed) 7 Muscle-ups (or transitions) 20 Overhead Squats (scale load as needed) 5 Muscle-ups (or transitions)   Level 3: Rx’ed (Further scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD **Testing day** 3 rounds for score 1 Minute at each station AeroDyne (calories) Rest Shoulder to Over Head Rest Rower (meters) Rest Burpees Rest ———————————————————————— Mobility WOD Recovery(10min): Purpose – target lower body 2 min/side rolling calfs 2 min/side rolling IT bands Prep (20min): Purpose – target overhead position and bottom of squat 2 min/side hitting subscap http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill.html spend 5 minutes actively opening hips, 2 min stretching on p-bars, 2 min/side in band stretch http://www.mobilitywod.com/2010/10/episod-67-ring-dip-and-overhead-squat.html                      ————————————————————————————————————————————                                    Travel WOD “Annie” 50-40-30-20-10 Double Unders...