wod

12 db deadlifts 15/22,5
9 db box step ups 15/22,5 45/60
200 m run

note: use two dbs.
         rest 2 min between rounds

wod

for time

400 m walking lunge

wod

for time

60 pull ups
20 kb turkish get ups 16/24

note: switch arms as needed

wod

gwen

for load

15 - 12 - 9

clean and jerks

note: touch an go at the floor only.
use the same load for each set.
rest as needed between sets