WOD 8/7/16


Clean& Jerk
*ask coach for instructions.

MetCon: “Grace”
30 reps of Clean&jerk 60/42.5kg

**Ask coach for scailing Options.
Speed Squat
Front Squat 1 ¼ 8*4*70-85%ME

MetCon: 5RFT
5 Power Cleans
7 Front squats
9 Deadlifts

Rx’d 60/40kg.
Rx’d Meet
“Granite Games Qualifiers 15.3”


As Many Rounds as Possible in 17 minutes

50 calorie Row

50 Wall Ball Shots (20/14 lbs)

50 Shoulder to Overhead (52.5/40 kg)

50 Box Jumps (60/50cm)