Monday, September 24, 2018


5 Rounds:
1a) 2 Strict Muscle Up Transitions From the Floor (Toe Nail Spot)
1b) 5 Beat Swings
*If you have strict pull ups:
Round 1: Beat Swings
Round 2: Kipping Pull Ups
Round 3: Kipping Chest to Bar
Round 4 & 5: Kipping Abs to Bar

"Heavy Hitter"
For Time:
30 Clean and Jerks (135/95)
30 Devil Press (35/20)
30 Thrusters (135/95)

A Tip For Today
Starting out this workout by setting a PR on Grace, might make the rest of the WOD feel like you're running on empty.  Pace the first 30 reps keeping in mind that you want to do bigger sets on the thrusters.  When you have a movement where dropping the bar is a lot of wasted time, like thrusters, you need the energy to be able to do at least five at a time.