WOD Wed 5-22-13 “Elizabeth”

WOD Tue 5-21-13
May 20, 2013
WOD Thu 5-23-13
May 22, 2013

WOD Wed 5-22-13 “Elizabeth”

CFM’s namesake for today’s WOD!  Great Squats Elizabeth!

Warmup:
Run 1 lap outdoors
Group Interval warmup
30s/30s work/rest for 8 minutes (2 x through)
Pushups
Jumping Jacks
Barbell squat cleans
Ring Rows
 
Skill: Goat work
– Spend 15 minutes working on your goats, this will be for technique, not weight and can include mobility work as well as practice
 
Benchmark WOD: “Elizabeth”
21-15-9 Rep sets for time of
Squat Clean 135/95
Ring Dips
 
Cool Down:
1) 400M easy row
2) LAX ball on pecs, 10x arm cycles each
3) Finklestein stretch at wall – 30 sec each arm
4) Prone quad stretch – 30 sec each leg