WARMUP:
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
RING DIP, CLEAN & JERK
STRENGTH:
15 MINS. TO FIND
1RM RING DIP
WOD:
GWEN
15-12-9
CLEAN & JERK
TOUCH AND GO AT THE FLOOR ONLY
EVEN A RE-GRIP OFF THE FLOOR IS A FOUL
NO DUMPING, USE THE SAME WEIGHT FOR EACH SET
REST AS NEEDED BETWEEN SET
WORKOUT IS NOT FOR TIME, BUT FOR THE WEIGHT
USED SUCCESSFULLY OVER ALL THREE SETS
AFTERMATH:
800M RUN
40 PUSHUPS
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH