Monday- “Max Grace Day” 9-28-15

VOD

Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.

– Matthew 6:33 NLT

Warm Up

500m Row OR Run
5- 3 Position Clean Pause (Below knee, above knee, Finish(power) pos.)
5 Clean high pulls
5 Squat Cleans

Strength

20 min to establish a 1 Rep Max
Squat Clean  
(Do one set every 2 min)

WOD (20 min cap)

“Grace” (aime for under 3min)
30 Clean and Jerks (135/95)

Rest 3 min

Rowing
2x
1000m  (3 minutes rest)

Extra Work

3x

1 min Sorensen Hold (GHD Superman hold)
40 sit ups OR 20 GHD Sit ups