WOD 01/14/11
3 RFT of: 20 each- Air Squat/Squat Jump 10 each- Lunge/ Jump Lunge + Sumo Stretch/Samson/Instep Stretch- 30 seconds each X 2
3 minutes of Clean Practice
3 minutes of Ring Dip Practice
Elizabeth- 21/15/9 RFT of: Clean 135/ Ring Dips
Upward Facing Dog/Camel Pose– 30 Seconds each X 2
Side Plank 30 seconds each side X 8 rounds
Elizabeth RX’d= 10:36
Elizabeth @ 95lbs:
12:05.
Brutal. Ring dips are definitely a weakness, apparently.
Then after class:
Death by 2 Pood KB Swing:
15 rounds. 120 total swings. FREAKING brutal.
Coach CanaDan