Double Grace

Warm-up:

Complete individual warm-up prior to class.
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Mobility:

Foam Roll: Quads, Hammies, Adductors and Abductors

Announcements:

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Skills & Technique: (Click below for links to more info)

Wod:

Double Grace
 
60 Clean & Jerks 135/95 lbs
 
Time Limit: 15 Minutes