wod

gwen

for load

15 - 12 - 9

clean and jerks

note: touch an go at the floor only.
use the same load for each set.
rest as needed between sets

wod

5 rounds for reps

20 sec cal row
40 sec rest
40 sec cal row
20 sec rest
60 sec burpees
60 sec rest

wod

for reps

2 min amrap

knees to elbows

1 min rest

4 min amrap

5 knees to elbows
7 wallball shots 6/9

2 min rest

6 min amrap

5 knees to elbows
7 wallball shots 6/9
9 box jump overs 45/60

heavy wod

5 sets for load an reps

every 4 min complete:

3 push presses

note: immediately following your final
push press, complete a single max
set of handstand push ups