Rich Froning 225lb Grace Pre-WOD: 10 minutes for quality: Handstand Kick-Up Roll to Candlestick Burpee Workout of the day (WOD): For time: Clean and Jerks, 50 repsĀ 135/95-lb. Post-WOD: 50 Weighted Sit-Ups 3 minute Plank Mobility: Hamstrings Couch Stretch