WOD - TUESDAY, MARCH 12TH 2013

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS


STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)

WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (185/115)


- RICH FRONING DOES GRACE AT 225#

RESULTS FROM 3/11/13

COMPETITORS
A. MUSCLE SNATCH - MAX FOR DAY

B. POWER SNATCH - 80%X4X1

C. POWER CLEAN AND POWER JERK - 80%X4X1

D. OHS - 85%X1, 70%X2X2

E. W A PARTNER COMPLETE AMRAP IN 8 MIN OF BEAR COMPLEX - ROTATING EVERY REP (235/145)
POWER CLEAN - FRONT SQUAT - OH - BACK SQUAT - OH

F. 500M ROW - 400M ROW - 300M ROW - REST 1:1

COMPETITOR RESULTS FROM 3/11/13