Wednesday 1-9-13

***Weekly Member Challenge*** In 2 Minutes: Max Medicine Ball “Clusters” (20/14) (medicine ball clean-thrusters)  Warm Up Shoulder Prep & Ballistic Camp  SKILL Push Press WOD 4 rounds for time 30 Box Jumps (30″) 15 Push Press (135/95) Every Round must be unbroken or you have to restart the round  After Bash Agility Drills ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD Warm up (10min): Dynamic – A Skips, B skips, leg swings, running mechanics Skill: Rowing Mechanics ( 5 min ) WOD: 9 rounds of run 1 min on 1 min off at 95% max effort After bash: Mobility on glutes, hams, feet         ——————————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target hip flexors 2 min/side hip floss w/band 2 min/side hip flexor wall stretch Prep (20 min): Purpose – target calfs, overhead and shoulders 3 min/side – roll heel chords, calfs on barbell 3 min rolling spinal erectors on dual lax ball (lock down ribs and bring arms to rack position, then extend while laying on the ground) 2 min/ partner – external rotation stretch 2 min/ partner – internal rotation stretch                      ———————————————————————————————————————    Travel WOD 4 Rounds for time: 30 Box Jumps or step ups 15 Dumbbell Push Press (55/35) “Every round must be unbroken otherwise you must restart the...