Monday 1-7-13

***Weekly Member Challenge*** In 2 Minutes: Max Medicine Ball “Clusters” (20/14) (medicine ball clean-thrusters)  Warm Up CrossFit Warm Up 3X15  SKILL Rope Climb WOD 3 Rounds: 3 Rope Climbs 9 Front Squats 15 Burpees After Bash Farmers Walks ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target hamstrings, overhead 4 min rolling thoracic spine 2 min/ leg rolling glutes/hams on softball on box Prep(20 min): Purpose – target forearms, mobilize squat 1 min/side 2x through with voodoo wrap http://www.mobilitywod.com/2012/02/burpee-smoked-elbows-epicondylitis-ness-voodoo-it.html Floss elbows w/band – 2 min/arm (one time through facing rig, one time perpendicular to it) Super squat hip sequence – 2 min/ arm in each position http://www.youtube.com/watch?v=JBHzXF-mVjY                      ——————————————————————————————————— Endurance WOD              Warm up: 5 min rowing technique. 5 min on hip mobility Skill: Back Squat WOD: 15 min to find ME back squat (rest 5 min) 8 min AMRAP 7 Back Squats (225/150) 7 Chest to bar Pull Ups After Bash: Mobility ————————————————————————-              Travel WOD 3 Rounds: 100′ Farmers Carry 9 Dumbbell Front Squats 15...