Wednesday 12-26-12

**Member Challenge**

Try to get some points on the Monkey Bar Challenge for the month of December!!


Warm Up

CrossFit Warm Up 3X15


Shoulder to Overhead


12 Minute AMRAP

10 Shoulder to Overhead (155)
200m Run
10 Wall Ball

After Bash

Bench Press – Max reps at body weight X 3



Level 1:

5 Shoulder to Overhead (95/65)
200m Run
10 Wall Ball

Level 2:

scale load

Level 3:

As Rx’d

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


Mobility WOD

Recovery(10min): Purpose hit quads, IT bands

2 min/leg – roll quads on softball
2 min/leg – roll IT bands on foam roller

Prep (20min) Purpose: Target overhead and bottom position of squat

Two min/partner – internal rotation stretch

3 minutes – roll thoracic spine with dual lax balls holding plate on chest

2 min/leg on each position


Endurance WOD             

5 Minute AMRAP
135/95 Clean and Jerk
(if grace is < 5min use 155/105)
[rest 5 minutes]
5 Minute AMRAP
9 Full cleans
9 Dips


            Travel WOD

 3 rounds:
20 Tuck Jumps
20 Squats
20 Pull Ups

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