Mobility: Hips and shoulders for going OH
Warm-up: 90 sec – Thruster TEST – how many can you do unbroken? no putting down the bar or pausing for long periods (85/55lb) – SCORED
Strength/Skill: 12 minutes to warm up your Clean & Jerk (get to your WOD weight)
WOD: Then, for time (25 min time cap):
- 30 Clean & Jerk (“Grace”)
- Run 1 mile
- 15 Thrusters
Score: “Grace” time and total working time
Suggested weights: 135/95 for C&J (“Grace” is a benchmark WOD – Rx is 135/95) and 115/15 on thrusters (probably a heavier thruster than your “Fran”) – possibility to upgrade weight on thruster if desired to the same weight as your C&J
Check out your score from the last time we did this WOD: http://www.crossfit-johnscreek.com/wod-for-thursday-april-18-2013
