WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60% (APPROXIMATE)

WOD:
GWEN
15-12-9
CLEAN & JERK
CHOSE ONE WEIGHT FOR ALL THREE SETS TO COMPLETE AS RX’D
WOD IS UNTIMED AND REST PERIODS ARE UNTIMED
DURING EACH SET (WOD RULES AS RX’D);
NO DUMPING THE BAR UNTIL AFTER FINAL REP
NO RESTING THE BAR IN BACK RACK POSITION
NO REMOVING FROM OR RE-GRIPPING YOUR HANDS ON THE BAR
MUST TOUCH AND GO AT THE FLOOR

AFTERMATH:
FOR THOSE WHO FINISH GWEN EARLY
COMPLETE IN ANY ORDER
75 SITUPS
45 DOUBLE UNDERS 3:1
15 CALORIE BIKE

COOL DOWN:
INSTRUCTOR LED