Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
5 rounds for time of:

150m Farmers carry (53 lb./35 lb.)
5 Wall walks
10 Toes to bar
15 Box jumps
200m Run

Post time to comments.

_____________________

Are elite athletes born or made?, CBS News

_____________________

AMAZING GOPRO EDIT: FREEDOM IN FIJI, Outside Online

Shot 100 percent on a GoPro during a trip to the Island of Fiji, this is one of the best GoPro edits we’ve ever seen. “You’ll always be able to make more money, but you cannot make more time,” explains the short clip. Whatver you do, take some of that time and watch this video.

Post thoughts to comments.

Media:
Friday WOD, April 11, 2014

2 thoughts on “Friday WOD, April 11, 2014

  • April 11, 2014 at 8:46 am
    Permalink

    Thanks to the folks from CF7 that came out to Grace last night to support Dusty and his FF crew, along with Sons of the Flag. Dietrich, Scott, Angie, and anyone else I didn’t see- you guys rock. We had a huge turnout and raised a bunch of money and awareness.

    Good luck to the boys on their way to Mt McKinley’s summit in June/July!

    -R4

  • April 11, 2014 at 6:13 pm
    Permalink

    22:38 – fun Friday WOD.

Comments are closed.