In House

Pre:
Pavel Tsatsouline's Super Joints routine
Voodoo Floss knees and elbows    http://www.roguefitness.com/voodoo-floss-bands.php

WOD:
15 min AMRAP of:
20 push-ups
50 squats

Sam: 380 reps = 5 rounds + 20 push-ups + 10 squats


MWOD: (mobilisation techniques) see    http://www.mobilitywod.com    for more info..

2 min each mob each side:
Banded overhead shoulder distraction
Blue angels - pec minor smash with soft ball
Banded bully extension bias (hand behind back stretch)