3 rounds for time

30 Hang Power Cleans 95/65lbs

30 Squats

30 Pull-ups

Run 400 meters

Love this video and I think everyone in the gym can benefit from this and mainly from the site. Check it out MobilityWOD. This is one of many that I like. Feel free to watch all of them. I’ve been incorporating mobility drills as part of the warm-up for some time now so we’re ahead of the game and this adds to drills that we all can use. I think it’s important to evaluate your own fitness and not only rely on us coaches to do that for you. We can only do so much…meaning, don’t just come in and workout, get your sweat on, feel accomplished, and leave. Don’t get me wrong, thats the best part of working out. However, look into your flexibility, how mobile you are. The more you work on this, and this is something we neglect all the time, the better your WOD’s will feel, the better your day will unfold, and you’ll be prepared for another wod the next day. I hate to point fingers but some of you have been with us for a while and can’t even get a full air squat. We coach you and give you advice to help you out when your not in the box to practice but we can only do so much. You don’t have to put fitness at the top of your priority list but all it takes is a few minutes of your time to do yourself a favor and get better at being flexible.  Also don’t just think of yourself, have the family, girlfriend, boyfriend, or whomever join in. This benefits everyone. Post your thoughts to comments.  Aloha!

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Our website guru, Josh Kla-Pow! has made it possible to use PayPal for those wanting to donate to Fight Gone Bad.  Evidently some of you have had trouble registering through the FGB site and this will allow you to donate and then Josh will forward all proceeds to the FGB site.  Hope this helps, click on the right sidebar for more info.

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A huge day in the box yesterday with a lot of people hitting new PR’s.  Check out some of the action:

Jason

B-Dub

Ali