Friday 1-11-13

***Weekly Member Challenge*** In 2 Minutes: Max Medicine Ball “Clusters” (20/14) (medicine ball clean-thrusters)  Warm Up Coaches Choice  SKILL Logistics and Flow WOD Team Diane 42-30-18 Dead-lift Handstand Push-Ups One person works while the other rests  After Bash  Mobility ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD Warm Up/Skill (20 min): 5 min strapless rowing, 10 min hip mobility WOD: 15 minutes of constant rowing 5:00 @90%, 5:00 @50%, 5:00@90@ Post distance After Bash: Roll IT bands, hamstrings, glutes         ——————————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target overhead and hips/glutes/hams 2 min/leg high hip floss 2 min / arm – smash subscap http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill.html Prep(20 min): Purpose – target posterior chain, overhead position 2 min / side in the first two exercises http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html 2 min/side rolling hamstrings with softball on a box 2 min/side rolling glutes with softball on box 3 rounds 10 good mornings 10 RDLs                      ———————————————————————————————————————    Travel WOD Diane: 21-15-9 Deadlift (use Kettlebells if a barbell is available) Handstand...