Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

7×2 Press


2 Squat Cleans every minute on the minute for 10 minutes @ 65%-70% of 1RM
followed immediately by:
50 Push ups
30 Toes to bar

Post press loads and WOD time to comments.


Kelly Starrett and Brian Mackenzie have teamed up to create a web-based TV show called Genetic Potential TV. You can watch episode 1 online here.


I have laughed about this for days…..so, so funny.

Post thoughts to comments.

Friday WOD, March 22, 2013

One thought on “Friday WOD, March 22, 2013

  • March 22, 2013 at 8:22 am

    Open WOD – finished wall balls in 10:00 (a few no reps) – 19 DUs in 2 minutes. Not my strengths. Hopefully I can pull my weight in 13.4 and 13.5.

    Thanks for scoring me Misty.

    If anyone is looking for something fun to do tonight, there is a great charity event at the Heart of the Ranch at Edwards Ranch (in Fort Worth).


    Call me if you are interested (817) 233-0871.

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