.com WOD - Elizabeth

@ home @ 10:30pm after the last class of VMR.

21-15-9 reps of:
Clean 135 pounds
Ring dips

Sub'd full squat cleans 115#.

12:09

Felt pretty good however I was on my back once done.

Good Times!!

WOD's to make up:
for time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

&

Murph

&

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups