WOD:
“Elizabeth”
21-15-9 reps of:
Clean 135/95
Ring dips
Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.
SCALES:
Gold
21-15-9 reps of:
Clean 115/75
Ring dips
Silver
21-15-9 reps of:
Clean 95/55
Bar dips (Band Assist)
Bronze
21-15-9 reps of:
Clean 65/35
Bar dips (Leg Assist)
WARMUP:
6 min AMRAP
5 Pushups
5 KB Swings (medium weight per ability level)
Broad Jump from GHD’s to Pullup Cage
SKILL WORK:
Work up to WOD load on Power Clean in 8 minutes