Monday WOD, March 4, 2013

Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
Power Clean, 2 reps every minute on the minute for 7 minutes

WOD:
3 rounds of:

1 minute max reps Front Squats (135 lb./95 lb.)
1 minute max Handstand push-ups
1 minute max Kettlebell swings (53 lb./35 lb.)
1 minute max Pull-ups
Rest 1 minute

Post total reps to comments.

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Best article I’ve read in a long time:
42 Things I learned leading up to 2013, Talk to me Johnnie

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VooDoo Floss is the meanest thing on Earth that you will fall in love with. Think of it as a tourniquet of goodness…you wrap it tight (TIGHT!) around whatever joint/muscle hurts and then go through the range of motion on that joint. Leave it on for a couple of minutes or until your skin turns “dusty” color. It’s not the most comfortable thing in the world, but afterwards, it is flat amazing how much better you move and feel (be sure to test and retest).

For some of the wrapping, like shoulders and elbows, you need a super friend. Remember, the safe word is “brisket” 🙂

You can order voodoo floss bands through Rouge.

Post thoughts to comments.

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