Monday 12-17-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Let the Winter Classic Begin!!!!!  Warm Up Kick off Winter Challenge day 1!!!!  SKILL Station Movements and Plan of Attack WOD “BAHH HUMBUG!” 12 minute AMRAP – Each athlete starts at a station, team cannot rotate stations until station ahead of them is clear 10 cal row 15 Burpees 10 Hang Power cleans (115/75) Rest station SCORE = TOTAL ACCUMULATED ROUNDS AND REPS After Bash Judge a buddy!! ——————————————————– Level SYSTEM Level 1: Scale load on Clean and modify Burpees Level 2:  10 cal row, scale load on Hang Power Clean (95/65) and modify Burpees Level 3: Rx’ed (Further scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD 4 Rounds for score against a 3 minute running clock 10 Toe to bar 20 Double Unders 300m row AMRAP Overhead squats in remaining time. [rest 2 minutes] ________________________________________________ Mobility WOD Recovery(10min): Purpose – target shoulders, IT bands 2 min/ partner – external shoulder rotation partner stretch 2 min/side – roll IT bands Prep(20min): Purpose – target hips and rack position Accumulate 3 min/leg – high hip floss w/band Accumulate 2 min/arm – rack position stretch w/band http://www.mobilitywod.com/2011/08/episode-304-improving-the-front-rack.html With a barbell: 3 x 5 with 3 second pause in the bottom – back squat w/elbows high in rack position                      ————————————————————————————————————————————                                    Travel WOD AMRAP 10 minutes: 10 Tuck Jumps 15 Burpees 10 Dumbbell Hang Power...