10/19/09 WOD

WU:
3 Rounds of 10
Back Extension
Pushup
Squat

1 Set of Max Strict Pullups - current best is a tie at 18 reps completed by Doug and Tom C

WOD:
Back Squat - 5-5-3-3-2-2-1-1-1 Go heavy and find your max

5-4-3-2-1
KB Thrusters R & L
KB Windmills R & L 

I can't lie, these heavy multi-joint movements can cause serious soreness.  To imrove mobility and relieve muscle stiffness you need to get down with Self Myofascial Release.  Learn how to use a foam roller with this link from Perform Better and remember:  The more you feel it the more you need it! 
http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf