TUE 9/5/23 WOD

Warm Up - 5:00 slow run, bike, row, or ski – Then - 3 sets:  10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses – Then - 10 deadlifts (empty barbell) - 10 clean pulls - 10 muscle cleans - 10 partial front squats - 10 push jerks – Then - 3 sets:  5 clean and jerks (build to working weight) –

WOD – “Grace” – 8 min CAP - (Compare to 8/4/23)

30 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#

For Time

-Rest 5 Min-

Strength – 15 min EMOM

1 Clean

Work to heaviest Load

Post WOD – 1:00 Pigeon stretch each side