Ring the bell...

WARM-UP)
Breathing Ladder
1-10-1
75# Thrusters

WOD)
GRACE
30 Reps for Time of:
135# Power Clean + Jerk
OLD TIMES
July 22, 2008:
E - 6:00 S - 5:20 C - 5:13

1)
15 x 95# OHS +
15 x 95# Push Press

10 x 115# OHS +
10 x 115# Push Press

8 x 135# OHS +
8 x 135# Push Press

6 x 155# OHS +
6 x 155# Push Press

2)
5 Rounds of:
20 Seated Calf Raises +
20 Leg Press Calf Raises

3)
Arnold Press
12@50%
10@60%
8@70%
6@80%
12@90% + 12@100% of Side Raises

GRACE 07-22-2008

GRACE:
30x 135# Power Clean and Jerk

3 ROUNDS:
10x Clean Hi-pull @ 135# + 2 Box Jump + 2 minutes Rest
Then: 5 minute intermission

3 ROUNDS:
12x Push Press at 115# + 2 Jump Rope + 2 minutes Rest
Then: 5 minute intermission

3 ROUNDS:
8x Pull-up +
8x Goblet Squat +
8x Sit-up +
8x Push-up +
8x KTE +
8x ShrugsThree sets
1 min rest between