Group warm up
Strength: (20mins)
Power Clean- Build to a 3RM
Metcon
“Power Elizabeth” (12min cap)
21-15-9
Power Cleans
Ring Dips
L3- 135/95
L2- 105/75, Bar Dips
L1- 75/45, Bench/box Dips
Or…
Endurance WOD
Group warm up/stretch
WOD:
1200m run
20 push-ups
800m run
20 wall balls 20/14
600m run
40 du’s/attempts
400m run
40 Abmats
200m run
20 push-ups
100m run
20 wallballs