Friday 12-28-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up Coaches Choice  SKILL Dumbbell Spilt Cleans WOD “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups After Bash Mobility ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target overhead, hips 2 min/side – high hip floss 2 min/partner – external rotation stretch Prep (20min): Target lats, rack position 2 min/side – roll lats on foam roller 2 min/side – stretch lats w/bands from rack 2 min/side – rack position stretch w/bands 5 min – practice kip swing using hook grip http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html                      ——————————————————————————————————————— Endurance WOD              While 1 Partner rows, against a 5k tally,  the other will Farmers Carry the length of the turf  with Kettle Bells, 70/53. ————————————————————————-              Travel WOD “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21...