Posted on

22 November 2019

Warm-up: Coach’s Choice

WOD: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Stimulus/Focus: Benchmark time! Give this your best shot if you have both movements. No time cap. If you need to scale, consider scales that will allow you to break each round into no more than 3 sets. Strive to complete this in 12 minutes.

Strength/Skill: Power Clean and Power (Push) Jerk (1 x 1 x 1 x 1 x 1 )
Start at WOD weight and get AHAP on a 3-minute clock.

Cool Down: Tabata Side Plank Holds

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