We’re also hosting TWO Gymnastics Seminars this weekend!  Click here

Saturday is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research!  Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.  You can do that here

WOD

Skill:
6 Rounds:
2nd Position Clean and Jerk
Jerk
Rest 1 min between rounds
Use 50% of CJ 1RM for rounds 1-3
Increase to 60% for rounds 4-6

Strength:
Clean
1 rep at 60 %
1 rep at 60 %
1 rep at 60 %
1 rep at 60 %
1 rep at 70 %
1 rep at 70 %
1 rep at 70 %
1 rep at 70 %
1 rep at 80 %
1 rep at 80 %
1 rep at 80 %
1 rep at 80 %

Metcon:
For Time:
10-9-8-7-6-5-4-3-2-1 Jerk (135/95)
2-4-6-8-10-12-14-16-18-20 Pullups
Time cap of 15 minutes