Register for “Deadlifts For Derek” on November 1!
WOD
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
Wod: 5:02
Wod: 5rda, 681m
WOD- 9:15 rx
ROW- 657 meters/ 6 rounds
box dips instead of rings
6:04 (I think….75# hang pc, deep box dips)
6 rnds; 752m