Coach Chris and Coach Dave do “Grace” in 2012

Part 1:

5 Sets

1 Deadlift

2 Hang Clean Pulls

3 Clean Pulls

*Ascend in weight each set

*SHRUG THOSE SHOULDERS, minimal arm bend

Part 2:

3 Sets

1 Push Jerk

10 Second Rest

2 Push Jerks

20 Second Rest

3 Push Jerks

*Ascend in weight each set

*1-2 minutes between sets

*This does NOT need to be heavy.  Focus is on SPEED under the bar

Part 3:


30 Clean and Jerks for time (135/95)


All – Please make every effort to make it out today,  This is a HUGE benchmark WOD for Crossfit that you will see big time progress with in the coming months.  I have personally cut my time down by over 60% since my first attempt.  It’s a lot of fun and huge challenge on different levels.  Strength, stamina, accuracy, speed, quickness, coordination…it’s all tested here.  Can’t wait to see you all go NUTS!