CrossFit Power and Grace – Strength WOD


1: Jerk (4×2)

can be power or split

2A: Deadlift (5-5-3-3)


2B: Weighted Dead-bug (4x3ea)

w/ 1sec pause

3A: Seated Arnold Press (4×8-10)

3B: Belt Squat (4×10-12)

or leg press

3C: Banded Lat Push-Down (4×15)

4A: Bicep Curls (2×10-15)

4B: Tricep Kickbacks (2×10-15)

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