Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill
Empty Bar warm-up:
2 rds of 5 muscle clean and 5 jerks
5rds of 1 HC + 1 PC + 1 Jerk
increase weight to wod weight
WcG Benchmark
Grace and Annie share some time together....
50 DU
50 ab mat sit-ups
4 C&J 135/95
40 DU
40 ab mat sit-ups
5 C&J 135/95
30 DU
30 ab mat sit-ups
6 C&J 135/95
20 DU
20 ab mat sit-ups
7 C&J 135/95
10 DU
10 ab mat sit-ups
8 C&J 135/95
