Warmup: ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups,
15 clean pulls, 15 front squats with PVC
WOD: “Elizabeth” For time
21-15-9
Squat Clean (135/95#)
Ring dips
Then
100 ski abs
50 V-ups
25 GHD sit ups
Cooldown: roll out and stretch
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