Friday February 4, 2022

Warmup

2 Rounds

10/Arm Lateral Raises

10/Arm Upright Row

10 Goblet Squats

:30 Hollow Body Hold on Rings

Mobility

Child’s Pose 1:00

BB Warmup

Shrug

High Pull

Muscle Clean

Power Clean

Front Squat

Skill/Strength

Clean 3x1

Full or power.

WOD

Elizabeth

Full Cleans

Ring Dips

21/15/9

F:  30/20/10 kb sdhp and box pushups

P1:  135/95; matador dips

P2:  95/65; power cleans instead of full cleans; 30/20/10 pushups or box dips instead of ring dips

C:  as written

Combine options as desired.  Avoid bands on the rings.

Then (optional)…

Half Karen

75 wallballs for time