Complete in Order
Skill:
A) 3 sets as warmup for workout:
-10 jerk grip OHS w/ bar only
-5 Ring MU
-10 alt. lunge steps ”
Conditioning:
20 min. AMRAP
-20 wallballs (20/14)
-40 DU
-5 Ring MU
Rest 2:1 after each completed round
Strength:
A) 5 sets
-12 weighted parellette pushups
-12 strict chinups
B) 5 sets – 40 ft. double DB walking OH carry
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition