Friday, August 2, 2013

Happy 21st Anniversary to my wife and best friend!!  I love you!!!

Protect the hands!!  
Torn hands aren't fun and inhibit our training during the healing process. In addition we add the risk of infection.  There are occasions where I come close, but like I've said several times, I'll stop my WOD or change an exercise mid-WOD before I'll rip a hand.  Many of you have seen videos like the one below and have utilized this method.  I like the idea of having several of these "singles" made up and in my gym bag in case I'm about to tear.  That way I can prevent a tear and quickly get back to the WOD.  So in under a minute I'm back in business and I haven't inhibited my future training or exposed myself to a possible infection.
Arm/Leg Swings
250m Row
2 rounds of:
5 Inch Worms
10 Wall Ball (light)
10 KB Swings (light) 

2 – 4 Person Teams
6:00 Row for Calories
3:00 AMRAP of Chin-ups
3:00 AMRAP of Box Jumps 24/20”
3:00 AMRAP of Pushups
3:00 AMRAP of Deadlift (Rx+ use 225/153)
3:00 AMRAP of Wall Ball 20/14
3:00 Rest
Run 1 Mile (together as a team )
All team members run the mile (scale distance as needed), only one team member works at a time to count reps for accumulative score, clock doesn’t stop between 3:00 AMRAP or for the 3:00 Rest. Score is Calories + Total reps. You don’t need to record the last mile since it is a team run….

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