Friday 12-28-12

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**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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Travel WOD

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

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