For time
30 reps ground to overhead any way, 135lb-M/95lb-W
1.2 mile run
You will score two times for this workout, your Grace time and the overall time to start to finish for Grace and the 1.2 mile run. After your 30 reps, yell time and get out the door. The coach on board will record your Grace time. If you dick around before heading out for the run your clock keeps ticking and your overall time will suffer. Everyone will run out one of the front doors then north on Larchmont, east on Detroit, south on Cordova and west on Madison back in one of the front doors.
Scale weight as needed. Ground to overhead any way means you can perform a power or full clean followed by a shoulder press, push press or push jerk or a snatch- muscle, power or full, your choice.
Warmup: 150 jumping jacks, 100 squats & 75 pushups & 1000 meter run, any combo/order/split
Cool Down: 2 minute bar hang, record # of attempts to reach a total of 2 minutes
* Groups start the workout together, please do not begin warming up on a barbell while the group ahead of you is still performing Grace. They will be done is a few minutes, stay out of their way.
***** 30 overhead squats for those of you in the August group of 100 Days of Suck. The September group of 100 Days of Suck will start on Monday 9/1/12. Are you in? You get a free t-shirt if you can stick it out for all 100 days. Ask about it at the gym.
RESULTS:
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