WOD Thu 10-4-12 “Elizabeth”

WOD Wed 10-3-12
October 2, 2012
WOD Fri 10-5-12
October 4, 2012

WOD Thu 10-4-12 “Elizabeth”

It’s benchmark day!

Ryan and Bob clean the box

Warmup:
400M Run
5 pullups
10 pushups
15 situps
400M Run
15 squats
10 ring dips
5 burpees
 
WOD Movement review
– Cleans – scaling and ROM
– Ring dips
 
WOD: “Elizabeth”
21-15-9 Reps for time of the couplet:
Cleans 135/95 (Int – 95/65, Beg – 50/30 sandbags)
Ring Dips (Int – Band Assist, Beg – Bench dips)
 
Be sure to update your benchmark log and post your time to comments!
 
Cool down – 500M row, 25 jumping jacks, stretch posterior chain and hit the high-back, traps and shoulders