Liz kickin ass on the clean and jerk, ring dip WOD

c&j 20,18,16…2, dip 1,2,3….10

WOD 1

deadlift

pick a weight and do 50 reps (men 135 lb – 275 lb/ women 85 lb – 185 lb)

weight 60-65% of 1RM

rest 5 min

WOD 2

row 1000 meters for time

rest 3 min

WOD 3

10 min amrap

10 dbl unders

10 single arm snatch(5 each arm)men 35 lb – 55 lb/women 15 lb – 30 lb)

Enjoy 🙂