1 round for time:

50 Air squat
40 Burpee
30 Ab mat su
20 Push-up
10 HSPU
50 Air squat
40 WB
30 T2B
20 Pull-up
10 HSPU

FOR TIME OF:
150 DU (300 SU)
30 POWER SNATCH 40/30 30/20
30 TOES TO BAR
100 DU
20 POWER SNATCH
20 TOES TO BAR
50 DU
10 POWER SNATCH
10 TOES TO BAR

1-3/3rep-Same weigh/T&g
4-6/2rep-Build up/D&g
7-9/1rep-Build up

8 settiä snatch + 2 hang snatch
n. 50%-70% snatch 1RM

High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Spider-Man lunges

WOD
EMOM for 40:00
Min 1: 12/10 cal row
Min 2: 10/8 cal bike
Min 3: 5 power lifting reps (snatch or clean and jerk) @ 70-75% 1RM
Min 4: 10 wallballs 20/14

3 kierrosta
2-5 seinäkiipeily
Maksimi käsilläseisonta vatsa seinää vasten
*Kierros putkeen - lepoa noin 2min kierrosten väliin

30min row for meters

30min Rowing for distance.

In a group of two, rotate (1 rep or round, back and forth) complete:
20 Clean and Jerks
10 Rounds of "Cindy"
20 Clean and Jerks
10 Rounds of "Cindy"
20 Clean and Jerks

So, I did:
10 Clean and Jerks (85lbs)
5 Rounds of "Cindy"
10 Clean and Jerks
5 Rounds of "Cindy"
10 Clean and Jerks

I have no idea what my time was. This was a great WOD...my favorite ("Grace") and least favorite ("Cindy"), wrapped into one brutal WOD. Good times. Rx was 95/135lb, but in an attempt to save my shoulders for what lie ahead, in WOD #2, I scaled.

C&Js, pull ups, and sqauts felt really good, push ups felt awful.

BW: 128lbs

www.crossfitredding.com

Girevoy sport style long cycle.
Use as heavy KB’s as possible and goal is to break 10 rounds. Once you reach 100 reps altogether start using heavier kettlebells!