Warm-up/Skill: Squat Snatch/Clean WOD: “Elizabeth” 21-15-9 Clean, 135#/95# (this can be a power clean or squat clean) Ring Dip MOD for Ring Dip= One or more bands (x 1.5) 32-23-14 Bench Dips (x 2) 42-30-18 *Side Note, reps for the Clean stay the same for rx’d and mod Strength: Squat Snatch 2 reps on the...Read More

WOD: 2 Rounds “Tabata” interval of: Pull-up Hand Release Push-up Sit-up Tabata = 8 sets of 20sec of work 10sec of rest. You will do all 8 sets on one movement before moving to the next. Score will be total reps completed. Skill: Hand Stand Push-up Choose one of the following: ()=if we have time/energy...Read More