Jan 30th, 2013

Category: Competitor



500m strapless row
3 rounds of
10 ring rows – ft on a box where able
10 push up slide to hollow

2 min hip flexor stretch on the wall each side

Hang Squat Clean

1000m Row
50 Thrusters (empty barbell)
30 Pull-ups

Rx is with a men’s bar – start after the class gets done with their row

Ca$h Out
3 rounds for quality
30 hollow rocks
20 superman rocks


  1. DePriz 01/30/2013 at 11:38 pm

    WU Check
    205×2 HSC
    WOD 8:21 Rx
    Cash Out- SO QUALITY – Super Rocks were killer.

  2. Kenny "F'n" Powers 01/30/2013 at 4:13 pm

    getting back in to this after a solid week of drinking and eating like crap is tough.

    Warm up: check
    Strength: 185 – Got stuck on 195…need to work on position
    WOD: 8:24

    Cash out: done…should be called the “Superman Rock Crusher”…

    “Listen here, you beautiful bitch, Im about to F*ck you up with some truth”

  3. Will 01/30/2013 at 2:35 pm

    Warmup: done w/some accidental extra rowing
    Strength: 225
    WOD: 8:25
    Cash out: done.

  4. Schurko 01/30/2013 at 2:15 pm

    Warm-up: done
    HSqCleans: up to 255# got 275 x 1
    WOD: 8:50ish
    Cash-out: check.

  5. Crowley 01/30/2013 at 2:08 pm

    Warm-up: done
    Hang squat clean: 225×2 – felt really good, should have tried 235#
    Jackie: 6:32 – down from 8:06 when I last did this in Dec 2011
    Cash-out: done

  6. JWhite 01/30/2013 at 2:01 pm

    Warm-Up: Done
    Strength: 195
    WOD: 6:40
    Cash Out: Done
    Packed House this morning, Berretta and Christina must be doing some kind of promotion behind Amy and Goose’s back.

  7. Bish 01/30/2013 at 1:22 am

    LG killing it!