Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups
10 Single leg walking Good Mornings

WOD:
5 rounds for time of:

5 Power Cleans (touch and go) (135 lb./95 lb.)
60ft Overhead carry (135 lb./95 lb.)
10 bent over Rows (135 lb./95 lb.)
400m Run
20 Hollow rocks

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Media:
Friday WOD, April 26, 2013

7 thoughts on “Friday WOD, April 26, 2013”

  • Angie
    April 26, 2013 at 6:23 am
    Permalink

    24:45 Slow, but RX! Great workout this morning!
    Thanks Kelly for coming in to rule the roost this morning!
    Great job everyone!

  • Angie
    April 26, 2013 at 6:27 am
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    24:45 Slow, but RX! Great workout this morning!
    Thanks Kelly for coming in to rule the roost this morning!
    Great job!

  • Ph.D.
    April 26, 2013 at 7:43 am
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    21:06 Rx. I hate running.

    Good seeing you this morning, Kelly.

  • Megan
    April 26, 2013 at 10:27 am
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    Fun! Loved this. 17:59 Rx. Thanks Kelly.

  • Pam
    April 26, 2013 at 5:48 pm
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    23:09 rx. That was harder than I thought it would be

  • Bret
    April 26, 2013 at 6:40 pm
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    18:13 Rx
    Rows were lovely

  • KP
    April 27, 2013 at 7:53 am
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    15:40rx. Great day at the gym. Thanks Roost for letting me be your surprise substitute coach.

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