Oops, the link yesterday in the email to a sample WOD Book didn’t work. Here it is!

Sport Journals makes the best wod books, hands down. The insides might not be exactly the same but pretty similar.

Warm Up
1) 3 rounds:
100 single skips
10 Pushups
10 V-Ups
10 Squats

2) Bar Complex, C&J

Mobility
Seal stretch
5/5 Mtn Climber Twists
Cross-Leg Sit

WOD
Testing; strength endurance

“Gwen”
15-12-9 reps for LOAD:
Ground to Overhead

Reps must be TnG; rest as long as you wish b/t rounds.

Fractioning reps is a fail once you begin. Pauses overhead, at hang, or in the rack ok. On the ground, no.

Use the max weight possible for each rep range.