Today’s workout is called Gwen and much like the Bear Complex, you are not allowed to let go of the bar between sets. You choose the load and stick with it… Don’t worry, there will be different scaling options available if you are new to this movement 🙂

Please do sign up for next weeks Festivus Games taking place on Saturday the 2nd… this will be the only “Workouts” that day, so if you usually come on a Saturday, you have no excuse not to participate!

Also, some people have asked if we are taking donations/gifts for a Christmas charity and the answer is Yes we would love you to bring in a gift card from a supermarket or other business.


15-12-9 Reps

Score is weight used for all three unbroken sets.
Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul.

Use same load for each set.

Rest as needed between sets.

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