Daily WOD – Aug 15, 2011


“Hit-and-Run Grace”

For time complete:

  • 400m run
  • 15 clean and jerks (135/95#)
  • 400m run
  • 10 clean and jerks
  • 400m run
  • 5 clean and jerks

WOD Notes: “Grace” is a benchmark workout of 30 clean and jerks for time at 135/95#. She’s s a short, killer metcon, and we’ll meet her soon enough. Today’s Hit-and-Run Grace is a medium length metcon, and the weight should be scaled to take somewhere between 10 and 20 minutes.

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This Post Has 5 Comments

  1. Lol – yup I’m sure your traps are screaming! You can do cleans only, or lighter c&j

    1. i might actually take an extra rest day, or work on OHS at KoP. my body feels like moving, but i don’t think a metcon is in my future today 🙂 i’ll drop in sometime this week, though!

  2. Tonight’s results:
    Nik 11:24 (Rx)
    John 10:55 (185#)
    Dan 13:18 (95#)
    Killa 11:52 (Rx)
    Kevin 9:39 (Rx)
    Matt 11:31 (Rx)

    Major shout out to Kevin for CRUSHING this wod!! Amazing intensity Kev!

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