Thursday 12-13-12 ALL Class at indoor basketball court

All Classes Today inside The Main Building on the Basketball Court. **Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up Coaches Choice  SKILL Plan of Attack and Movement Standards WOD In Teams of 2: 100 Slam Balls 20 Wall Walks 100 Sit-ups 10 Shuttle Sprints After Bash Coaches Choice ——————————————————————————————————— Level SYSTEM Level 1: In Teams of 2: 50 Slam Balls 10 Wall Walks 50 Sit-ups 5 Shuttle Sprints Level 2: Modify Individual Movements as Needed   Level 3: Rx’ed (Further scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min):Purpose – target thoracic spine spend 3 minutes rolling thoracic spine 2 min/partner on partner external rotation stretch Prep(20min): Purpose – target psoas – accumulate 3 min/leg rolling psoas on softball – accumulate 3 min/leg rolling outside of hip/glute (bring through internal and external rotation on each) http://www.mobilitywod.com/2010/11/episode-75-your-inside-psoas-bits-world.html                      ————————————————————————————————————————————                                    Travel WOD 5 Rounds for time: 7 Dumbell Push Press 35/55 7 Dumbell Power Cleans 35/55 20 yard Bear...