WOD: 9/14/09

Work your way up to a one rep max back squat.  

then…

“Heavy, Broken, Grace”

6 Rounds for time of:

5 power clean and jerks (155/105)

200 meter run

This WOD is a spin on the CrossFit classic, “Grace.”  It is typically thirty 135 lb. clean and jerks for time.  We have added some more weight and six 200m runs.  Do not be afraid if you do not know what a clean and jerk is.  It is a combination of two familiar moves:  a power clean (getting the weight from the floor to your chest) and a push jerk (getting the weight from your chest, over your head). We have been working with cleans all week, you should be adequately prepared for this WOD.  

On another note, I apologize for the lack of post today (Sunday).  DP and I were at a wedding in Massachusetts and did not have access to a computer.  I will try not to let that happen again; however, I am proud that the mystery of not knowing the WOD didn’t keep you away.  Kelly reported back and told us there was a KILLER 9 am class today!

6:30 pm. Class Gettin' Busy!