"Fight Gone Bad"
3 rounds, for total reps/calories:
1:00 Wall Ball (20#/14#)
1:00 Sumo Deadlift High Pull (75#/55#)
1:00 Box Jump (20")
1:00 Push Press (75#/55#)
1:00 Row for calories
1:00 Rest
A few people were asking about how to improve flexibility and range of motion - here is the website I told you about: mobilitywod.com
These can do a lot for improving range of motion, cleaning up nasty tissues, and just generally making your muscles and joints happy and healthy. The most used tools - bands, foam rollers, and lacrosse balls - are all floating around OF, so no reason you can't do these before or after your workouts!
Here are a couple of my favorites that I think will be helpful for most:
Hips and lower leg
The simple five-way shoulder
If you have any questions about these, drop it in the comments - I'll do my best to answer them!
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