WARMUP
3mins
10 Ring rows
10 Good mornings
10 Band pull aparts
MOBILITY
Pistol of doom
Peanut crunches
Leg swings
STRENGTH/SKILL
“Gwen”
15-12-9 Clean & Jerk – pick your own weight, this is your score!
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
WOD
For time:
15 Thrusters 60/40kg
200m Run
20 Thrusters 40/25kg
400m Run
30 Thrusters 30/20kg
800m Run