Gwen on Friday

Img_0406 WOD
New CrossFit Benchmark WOD -"Gwen"

          15-12- and 9 rep rounds

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.  Not for time.

Demo Vid of "Max Clean and Jerk 224 lb."

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Nice lifting shoes!  Congrats, Adrian, on getting hired with the Flagstaff Hot Shots!                                      Chloe takes the "rest" position during "Gwen".