Bench Press, "Grace"

Warm Up: Medball partner warm up, 5x overhead, twist rt, twist left, granny, reverse wallball. Partner jumping jacks while wait. 10 ball partner sit ups. Shoulder dislocates.

Buy in:
Bench warm up: 6 clapping push ups. Work up to 3 RM:
5x empty bar, 5x 50%, 4x 70%

Grace Warm up:
Hip activation: 20KB swings, then 5 clean pulls.
C&J practice, find WOD weight.

Strength:

Bench Press
3-3-3-3-3 Straight across same weight.

WOD:
"Grace"
30 Clean & Jerks for time
135#/85#

Cash out: Practice TGU's 10 each side.

All workouts will be scaled to your individual fitness level.