“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