Monday – 121217

Pick up your hoodies ASAP. Let’s have a good week!

WOD

“Elisabeth”

21-15-9 reps for time:
Cleans (Full Squat) 135/95#
Ring Dips

EXTRA

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
3) Accumulate 4 minutes of L-Sit Holds.

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