**Member Challenge**
Try to get some points on the Monkey Bar Challenge for the month of December!!
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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
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(Scaling options will be available from your coach in class)
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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
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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.
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“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
