Friday 12-14-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up Team Warm Up  SKILL Station Movements and Plan of Attack WOD Fight Gone Bad! Three Rounds of: Wall-ball, 20 pound ball, 10 ft target (For reps) Sumo Dead-lift High-pull, 75 pounds (For reps) Box Jump, 20″ box (For reps) Push-press, 75 pounds (For reps) Row (For calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. There is no rest between exercises.  One point is given for each rep, except on the rower where each calorie is one point. After Bash Judge a buddy!! ——————————————————– Level SYSTEM Level 1: 2 Rounds Modify movements and scale load as necessary Level 2:  Modify movements and scale load as necessary   Level 3: Rx’ed (Further scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD 3 Rounds for Time 15 KB Clean and Jerk (53lb/35lb) 500m row 10 Burpees over the Rower ________________________________________________ Mobility WOD Recovery(10min): Purpose – target quads and shoulders 2 min/partner – partner internal rotation stretch 2 min/side – roll quad on softball, while taking through flexion and extension Prep(20min): Get ready for FGB!! http://www.mobilitywod.com/2010/09/episode-32-fgb-ready-sumo-shoulder-ant.html – 3 min rolling spinal erectors w/feet on box using double lax ball – 2 min/side lunge stretch off box – 3 min stretching shoulders holding onto p-bars (move hands in...