Thursday 12-27-12

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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

Group Dynamic Warm Up

 SKILL

Over head Squats

WOD

Team WOD

6 Total Rounds
Partner 1: Row 200m
Partner 2: AMRAP OHS (155/115)

After Bash

Inverted Ring Lowers

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Level SYSTEM

Level 1:

4 Rounds, Row 200 m, (65/35)

Level 2:

6 Rounds, Row 200 m, (135/95) or scale the load as necessary

Level 3: 

as RX’d

(Further scaling options will be available from your coach in class)

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Mobility WOD

Recovery(10min): Purpose – target hamstrings, overhead

2 min/side: roll hamstrings on box; flex and extend leg
3 minutes: Stretch thoracic spine over roller, holding on to KB

Prep (20min): Purpose – target hips, overhead

2 min/side in each position
http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing.html

3 minutes  hitting thoracic spine with dual lacrosse balls

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Travel WOD
3 Rounds:
200 M Run
15 Thrusters with Dumbbells (55/35)

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