Welcome to Day 19 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.
I. GENERAL WARM-UP
100 Double Unders
II. SKILL
Complete 2 rounds:
- 10 Turkish Getups-for each arm
- 10 Ring Rows (feet on box)
- 10 Banded Push-Up
III. MAX EFFORT
Take 15 minutes to establish 3RM Bench Press
IV. ACCESSORY WORK
- 3×3 Snatch Pulls at 110%
- Behind the Neck Push Press 3 x 3
V. METCON
Power Clean “Elizabeth”
Complete 3 rounds of 21-15-9 reps for time:
- Clean (135/95)
- Ring Dips
If you need to scale, refer to Wodstar’s scales for Elizabeth.
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