Warm Up
Row 500m
then 2 rds of
15 Pass throughs
15 Pullups
15 Good Mornings (PVC or Barbell)
15 Lunges
Strength
Press: Use 10 minutes to find 1RM
WOD
"Grace"
30 Clean and Jerks for time, #135, 95 (Power, Muscle, or Squat clean)
Scale to keep WOD under 5 minutes
-Rest 10 minutes, then:
10-8-6-4-2
Pistols (each leg)
HSPUs
KB Swings (#70/53)
Scale to keep WOD under 10 minutes
Post press 1RM and both WOD times
RESULT
78# press
2:11 for wod1, the 30 cleans (cleans only, no jerk)
7:01 for wod2, bench pistols & 35# kb
Carey & Shana doing pistols
Tyler & Kaitlyn mid-wod
Shana jumping boxes
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