Warm Up
10 up dog to down dog
10 down dog to pidgin with a small push up
10 5 second tempo air squats
10 jumping dips with a slow negative or dips off a chair if you don’t have rings
5 burpees
5 squat jumps
Empty Barbell warm up
5 dead lifts
5 muscle cleans
5 front rack push throughs each arm
5 front squats
5 power cleans
5 squat cleans
use three sets to build up to the weight for the WOD doing 1 to 5 dips between sets
“Elizabeth
21-15-9
Squat Clean, 135/95
Ring Dip
Extra Credit:
Find a heavy 3 position power clean”
No Equipment
10 up dog to down dog
10 down dog to pidgin with a small push up
10 5 second tempo air squats
10 jumping dips with a slow negative or dips off a chair if you don’t have rings
5 burpees
5 squat jumps
do three sets 6 goblet or odd object squats and 3 dips on a chair or table
“21-15-9
Goblet Squat
Dip”
11:30rx.
Felt good but not fast.
75 pounds
9:45