WOD:

“Running Elizabeth”

21-15-9*

Clean (135/95)

Ring Dips

*400M run after each round of dips

Little twist on a benchmark.  This WOD is normally a sprint. See if the running slows you down any.

Scaling Options:

Bar weight – as needed

Ring Dips -> Stationary dips -> dips off bench/boxes

Run ->500M row

Cool Down:

Slow 500M row

Tricep mash x1 min per side