Strength WOD
1 Heavy Clean and Jerk
10 Bent over T’s
x 5
(not for time)
WOD
“Grace Goes Running”
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run
-For Time-
Fitness: 95/65
Performance: 135/95
Open: 135/95
Coaching Tip: The Strength portion should take about 10-12 minutes. Work up to 80-90% of your 1 RM and use that as a warm up for the workout. The Bent over T’s are for shoulder health and should get you prepped to go overhead. Grace Goes Running should be attacked at a load you can move while under fatigue. You can do singles, but they should be fast. Focus smooth transitions with the barbell and being efficient with your movement. The times on this workout will vary greatly due to the run. Then run should be at a pace that is fast, but where you do not need a ton of time to recover. Get in from a 400 M run take a break and pick up the bar.
Bruce on the Run!