“There are certain injuries sustained by WODing that are a by-product of what we do. I’m talking about ripped hands, rope burn, deadlift/clean/snatch shin bruising and often sore hands from way too many high fives post WOD. So we use hand covers, chalk, shin covers and we avoid high fiving the 110kg ‘brick-wall-of-a-coach’ who’s ridiculously excited you smashed your ‘Fran’ time. However, soft tissue and joint injuries are different. In the box, most people push their bodies to a place they’ve never been before. If an athlete is enduring high intensity workouts with an unknown weakness, who’s to say it won’t cause an injury. So, can we avoid it? Unfortunately, probably not, but there is an epic amount of information regarding injury prevention that we can easily incorporate into our lives.”
Don’t make injury your illness


A. Take 10-15 minutes to build to three heavy reps of Deadlift (does NOT have to be touch and go) try to shoot for 80% + of your 1 rm.

B. For time:
Deadlift x 15 reps (using 70-75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps


A. Three sets of:
Dumbbell or KB single arm press x 8-10 reps each arm
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees, 5 Pull-Ups

Rest exactly 5 minutes, and then . . .
AMRAP 5 min:
5 Box Jumps (20,24”), 10 single arm KB swings- alternating hands- 5 per side (35,53#)


A. Take 10-15 minutes and build to today’s 1RM Clean

B. Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds (scale to ~60-65% of today’s 1 rm clean)
Rest 2 minutes


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A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Anchored Sit-Ups