Rip Your Grace Off
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WOD for Sunday 082910 — – Click Here For Today’s Schedule
Clean and Jerk
Warmup: 3 reps @40/50/60/70% 1RM
Work: 3 sets of 3 reps @85% 1RM
30 Clean & Jerks (135/95)
Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 3 work sets at 85% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. Cleans should be received in a full, below parallel front squat. Jerks may be Push or Split Jerks but must be locked out overhead and stood to full knee and hip extension.
This is a Strength & Conditioning Benchmark WOD. Scale load only to ensure proper movement execution. Cleans can be full or power.
Upcoming FOUNDATIONS Classes
Starting September 7th (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm)
Starting October 19th (Tues/Thurs @7pm)
August Fitness Challenge – Saturday, August 28
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Grace! 1:05! Can you say “work capacity”?