Gwen

Posted: 11/13/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

20 KBS

:20 goblet squat hold

:20 head stand hold

15 KBS

:15 goblet squat hold

:10 hand stand hold

Strength

EMOTM for 7 minutes

3 second pause front squat 1 rep

(build to heavy set)

WOD

“Gwen”

15-12-9

clean and jerks for max load

rest as needed between sets

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