Friday December 10, 2021

“Persistence matters more than talent.” -Andrew Sorkin 

Warm Up: 
5 Minute Clock:
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips

Skill Work:
Build to a heavy 3-position power clean

BENCHMARK WOD: Extended Elizabeth
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

Time Cap: 15 Minutes

Intermediate: 
For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips

Beginner:
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups

Movement scaling options: 
Power Cleans: Loading, 18-15-12-9-6-3-3 reps, DB Power Cleans
Ring Dips: Banded Ring Dips, Box-Assisted Ring Dips, 6-9 reps/round, push-ups

Alternate Workout: 
For Time:
21-18-15-12-9-6-3
Power Clean (135/95#)
15 Hand-Release Push-ups Between Rounds

Cool down: 
3 Sets:
30 Seconds Scorpion Stretch Hold /Side
30 Seconds Press-up Stretch