WOD 4/22/17

PRE CLASS WARM UP

800m Jog or 1000m Row

METCON

15m Clock

“Helen”
3 Rounds
400m Run
21 Swings (55/35)
12 Pull Ups

Then in remaining time:

“Grace”
30 Clean & Jerk (135/95)

*** Do Helen, then when finished move immediate to Grace and get as far as possible in remaining time! ***

ADVANCED

15m Clock

“Fat Helen”
3 Rounds
400m Run
21 Swings (70/55)
12 Pull Ups (CTB)

Then in remaining time:

“Heavy Grace”
30 Clean & Jerk (185/135)

POST CLASS

Stretch and Roll!