Warm Up: – AMRAC 8
10 PVC dislocates
10 slow, strict pushups
10 jumping squats
5 “heavy” KB DL + shrug @ 4242
5 KB swings
Strength: – Shoulder Press
1RM in 20 min
WOD: – “Elizabeth” (LC: 7/10/14)
21-15-9
Squat cleans @ 135/95
Ring Dips
Warm Up: – AMRAC 8
10 PVC dislocates
10 slow, strict pushups
10 jumping squats
5 “heavy” KB DL + shrug @ 4242
5 KB swings
Strength: – Shoulder Press
1RM in 20 min
WOD: – “Elizabeth” (LC: 7/10/14)
21-15-9
Squat cleans @ 135/95
Ring Dips
