2 sampson stretches, 10 second hold
10 overhead squats
10 medicine ball side to sides
10 weighted good mornings
10 pull ups
Power Clean (practice, find WOD weight)
7 rounds for time (cut off 30 min)
15 kettlebell swings (12kg)
15 power cleans (55lbs)
15 box jumps (16 inches)
Cut off at five rounds
This was a toughy. I think the weight was a little high for me but there were a bunch of newbies today so all of the lighter bars were taken and I REALLY wanted to get my 35 off the floor for the power cleans. My form was decent the whole way through so even though I didn't finish, I challenged myself with weight and 'kept it together'. Listed are the weights/height I used, not RX. When I start actually RXing some of the workouts, I'll start including the RX and what I did, haha.
And no, I didn't look nearly as majestic as the women in the picture while doing my box jumps.
Rock - I Am Rock