***Weekly Member Challenge*** In 2 Minutes: Max Medicine Ball “Clusters” (20/14) (medicine ball clean-thrusters) Warm Up 3 Fundamental Skills Warm Up SKILL Double Unders WOD 3 Rounds Row 500M 75 Double Unders After Bash Full Snatches ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min):Purpose – target IT bands, quads 2 min/side – rolling quads on softball, bringing through flexion and extension 2 min/side rolling IT bands bringing through flexion and extension Prep (20min): Purpose – target catch position for row 2 min/side in each position http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing.html ——————————————————————————————————— Travel WOD 3 Rounds: Run 400, Row 500 if possible 75 Double...
