Friday Workout: Power Elizabeth, Row Intervals

Register for “Deadlifts For Derek” on November 1!


Level 1

15-12-9 Reps of Each for Time:

  • Hang Power Clean
  • Hands on Box Assisted Dip

Level 2

Power “Elizabeth”

21-15-9 Reps of Each for Time:

  • Power Clean (135/95)
  • Ring Dip

EXTRA WORK (~5-10 Mins Rest After WOD)

4-6 Sets:

  • Row x 20 seconds all out
  • Rest x 1:40


1. See our Facebook Events Page to see everything that’s going on in the coming month!

2. “Deadlifts for Derek” is Live for Registration!

4 thoughts on “Friday Workout: Power Elizabeth, Row Intervals

  1. Wod: 5:02
    Wod: 5rda, 681m

  2. WOD- 9:15 rx
    ROW- 657 meters/ 6 rounds

    1. box dips instead of rings

  3. 6:04 (I think….75# hang pc, deep box dips)
    6 rnds; 752m

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