Be sure to send Coach Janelle some Shakas and good vibes this weekend as she completes the 4 Online Masters qualifier WODs for the CrossFit Games. #yougotthis

STRENGTH: (25 min for both)

Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

Front Squat 
(80%/5)5

BeachFit Strength will do:

20 min AMRAP

5 Burpees

10 Plate Ground to Overhead

200m Run

KB Farmer Carry to Drive and Back

WOD:

#franchise

21-15-9:

*Hang Power Cleans (135/95lbs) Rx+155/105lbs 

C2B Pull-ups

BeachFit will do:

21-15-9

DB Hang Power Cleans

Ring Rows

This WOD is ment to fast and furious.  Much different pace from the long grinders we have had this week.  Pedal to the metal (with good form of course)!

*If you did not come yesterday and you would like to do Push Jerks you may do so.