12/5/17 – "Elizabeth"

Group Warm up 

Group Mobility 


Strength 

5 sets of: 1 three position power clean – Hi hang, hang and floor. Rest 2 minutes between sets! Focus on good positions. 


WOD ( Workout of the Day ) 

"Elizabeth" 

For time: 10 minute time cap. 

21-15-9 

Power cleans 

Ring dips 

RX(135/95lb) 

Level 2 (95/65lb) 


Extra: 3×12 dumbbell bench press 

3×1:00 plank hold 

*Rest 60 seconds between each. 

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