WOD 10/28/13

WOD 10/28/13


Warm- Up

3 Rounds of:

200m Row

5 Squat Cleans (you choose the weight)

10 Deep Bench Dips (get a good shoulder stretch)


Strength

Take 15 Mins to Establish a 1RM (Rep Max) Clean


WOD

"Elizabeth"

21-15-9

Cleans & Ring Dips


Elizabeth Demo



Rich Froning Cleaning his Garage ;-)