THU 5/29/25 WOD

Warm Up - 2 sets:  :30 up-downs - :30 supine banded pull-aparts (external rotations) - :30 alternating plank shoulder taps - :30 push-ups from the knees - 2 sets:  5 inchworms - 10 unweighted good mornings - 5 burpees - 10 alternating lunges - 5 hang muscle cleans - Ring dips:  :10 ring support hold - :10 bottom ring support hold - 5 jumping ring dip negatives - 5 ring dips - Power cleans:  5 clean deadlifts - 5 clean high pulls - 5 power cleans - Build up:  Power Cleans 5-5-5 (unbroken)

WOD - “Elizabeth”

21-15-9
Cleans L3-135/95# L2-95/65# L1-45/35#
Ring dips L2-Jumping ring dips L1-HOD Pushups

For Time (12 Min CAP)

Strength - Front Squat - 4-4-4-4-4 (3 Min per set)

Post WOD - 1:00 banded shoulder stretch/side - 1:00 couch stretch/side