In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean and Jerk as skill and work to WOD weight

Part 2 – Conditioning: – “Grace and then some…” – RX is on

Performance: For “Grace” time and total working time (with a 25 min time cap):

  • “Grace” – 30 Clean & Jerk (135/95)
  • Run 1 mile
  • 15 Thrusters (115/75lb) – use same BB, athlete should reduce the weight on the bar, upgrade possibility to upgrade weight on thruster if desired

Notes to CFJC athletes: If you are looking to try to get on the board with your Grace time, have someone count you off, unverified times will not going up on the board.
Looking to PR? The last time we did this WOD was in August of last year: http://sscfit.com/blog/wod-for-tuesday-august-18-2015/

Fitness: “Grace” time and total working time (with a 25 min time cap):

  • “Grace” 30 C&J
  • Run 1 mile
  • 15 Thrusters