WoD for January 16th, 2015

Warm up: Bergener Clean / Jerk

Strength: 20’ to Find 1RM Clean & Jerk (Power or Squat)

WoD: For Time

“Grace” 30 C&J (135/95) a) 115/80 b) 95/65
OR
Comp Scale (in red) Grace’s big sister, Gertrude: 30 C&J (185/130)

Comp +:  (red +)  Grace at Body Weight or 185, whichever is bigger  (start dieting in 3,2,1…)

MOB: Roll Posterior and Quads/ Lax Shoulders

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