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Friday 9/23/16 WOD

Strength:

5 X 4 

Push-Jerks w/ 2 second pause on the re-dip

Metcon:

“Grace” or “Heavy Grace”

For Time

30 Clean and Jerks (95/135)(125/185)

*8 minute cut-off. This is a benchmark WOD so if you don’t have a true grace time you can use the prescribed weights, if you want to try to improve on your grace time go ahead and do so, if you have a grace time and you want a challenge give heavy grace a shot.*