Wednesday 12-5-12

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**Member Challenge**

Max Distance Sled Push, in 1 Minute

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Warm Up

 3 Rounds:
10 Good mornings
5 Inch worms
Sampson Stretch 10 steps

 SKILL

Deadlift

  WOD

EMOTM for 15 Minutes

3 Deadlifts (315/225)

3 Bar Facing Burpees

*NOTE: Technique For Movements Will Be Covered In Class

After Bash

Mobility

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Level SYSTEM

Level 1:

 Scale load

1 Burpee

Level 2:

Scale Load

  Level 3:

Rx’ed

(Further Scaling Options Will Be Available From Your Coach In Class)

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Endurance WOD

Take 10 Minutes to Build to a Heavy Deadlift

then…

4 rounds for time.

10 Deadlifts @ 65%

10 Burpees

10 Box Jumps

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Mobility WOD
Recovery(10min) – Purpose: Target lats and overhead

Spend 3 min hitting spinal erectors on double lax balls

2 min/side rolling lats on softball

Prep (20min) – Purpose: Target posterior chain and hips

2 min/side – with a box, roll glute and ham with a softball taking leg through flexion and extension
2 min/side – high hip floss
2 min/side – couch stretch on wall

Spend 5 minutes on proper load order sequence of dead lift
http://www.mobilitywod.com/2011/11/episode-342-load-sequencing-fault-deadlift.html

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Travel WOD
50 Handstand Push ups
Every time you kick down, 10 V-ups

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