Mobility: ROM WOD: “Serious” Stretching (16 mins)

 

 

Warm up:

400m run

10 ring rows

10 straight leg sit ups

10 AKB swings

10 Goblet squats

 

Skill: EMOM x 8

Odd: 2 strict pull ups + 2 pull ups + 2 strict TTB + 2 TTB

Even: 10 KB pull overs

 

-S1: 3 Negatives + 5 hanging knee raises

-RX+: 3 L-Sit Pull Ups + 3 strict TTB

 

Warm up for Grace:

Power cleans 3 x 3, increase weight each set and get to the weight you will use for Grace

 

 

WOD: "Grace"

For Time:

30 Clean and Jerks 135/95

 

 (RX+“Heavy Grace” 155/105)

(RX++ ”Heavier Grace” 185/125)

 

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