Dynamic warmup (6:00):
2:00 squat hold adductions
lunging push ups inch worm
abductions good morning’s w/PVC
Gymnastics (9:00):
3X
10 wall facing squats
5 box jumps
Strength (20:00):
Bent over row
6:00 warm up
0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps
WOD (10:00):
Grace
30 clean and jerk (135/95)