1/4/2017 Benchmark WOD “Elizabeth”

“Elizabeth”

For Time:
21-15-9
Squat Cleans
Ring Dips

POINTS OF PERFORMANCE:
– Break up the first round if needed, otherwise maintain an unbroken pace throughout entire workout.
– Pick your least efficient movement and focus on the mechanics. Make up time on your most efficient movement.

TIMES:
Elite should finish under 3:00
Rx should be performed in under ~5:00
Proper scaling should be performed if times would exceed 8:00

MOVEMENT SCALING:
Clean:
– Reduce weight so that you can perform efficiently for 15 reps unbroken
– Med ball clean
Ring Dips:
– Banded Ring Dips
– Bent Leg Bar Dips
– Bench Dips