Warmup: 800m, then 3 x…
– 25 Dislocates
– 15 Jumping Squats
– 5 Burpees
Strength: E2mom for 12´, rest 3´and one try to RM (20´Max.)
– Push Jerk:
*Set 1: 5 @ 70%
*Set 2: 4 @ 75%
*Set 3: 3 @ 80%
*Set 4: 3 @ 85%
*Set 5: 3 @ 90%
*Set 6: 2 @+90%
WOD: Complete for Time
– 1000m run
– “Diane”
– 1000m run
– “Elizabeth”
– 1000m run
*Diane = 21, 15, 9 reps of:
DeadLift (102.5/70)
HSPU
*Elizabeth = 21, 15, 9 reps of:
Power Cleans (60/40)
Ring Dips
*30 min time cap – one barbell each (you must change your own weights)