Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP over the five sets. These will not be touch and go. Focus on a quick four finger flash in the bottom each time.
WOD: Gwen
Clean & Jerk 15-12- and 9 reps
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
Stimulus/Focus: This is a benchmark WOD. The score is the weight you use for all 36 reps, which must be the same weight. Each rep must be touch and go. You may rest as long as you would like between rounds, but we are putting a 15 minute time cap on this workout.
Cool Down: 4 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions