Maxing out is tough on the body (as I'm sure you can tell if you've participated in the past couple weeks of testing), and it's important to take care of your body so you're too not sore to work out later in the week.
The best way to do this is to be vigilant about your warm ups and cool downs. Do the warm ups as written on the board and they'll help loosen you up and stretch out some of the tightness you may be feeling. On top of that, warming up properly will get your ready to move well through the upcoming workout ensuring that you don't unnecessarily add to your soreness.
Cooling down is a very simple step that most of you already participate in, whether you know it or not. Cooling down is about slowly coming down off the excitement and stress of the workout, so when you take the time to walk around for a second after your workout is over, put away all the gear you used during the workout, and cheer on your fellow 818ers before leaving, you're effectively cooling down. Throw in some stretches and kicks, maybe jog a lap after it's all said and done and you're good to go.
So be present and active with your warm ups and smart about your cool downs and you'll feel a lot better overall.
"Fight Gone Bad"
3 rounds for reps, 1 minute at each station
Wall balls (20/14)
Box Jumps (20)
Push Press (75/53)
Row for calories
1 minute rest between rounds
Posted by Armen.