Wednesday’s  WOD:

5×3 Power Clean and Jerk

The weight for this is heavy for you.  Most of you don’t know what that is, so my goal for the men is at least 70kg and women 50kg.  If you already know your clean weight go with 80-85%.  We will work on technique, of course.  Here we come Grace!

Then:  “Baby Heavy Fran”


Thrusters, wt:m: 60kg  w:42kg

Pull Ups

Do it up ALOW!

Categories: Uncategorized


Crystal · September 29, 2010 at 3:56 pm


ruthpardue · September 29, 2010 at 8:49 pm


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