Happy Independence Day!


10 PVC Pass-throughs, Halos, GMs, Front Squats

3 Clean Grip RDL +
3-Position Clean Pull: mid shin, top of the knee, high hang to pull
3 Power Clean


Elbows on box
Squat Magic


Clean Complex:
1 Squat clean + 2 Front squats
Build up to heavy, then do 2 5% de-loads

4th of July WOD:

Clean and jerk 15-12-9 reps

**Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

"This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique."