21-15-9 reps of:
Clean 135 pounds
Ring dips


Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 2x the number bench dips.

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Static work
Pick 2 from the list below and total 2 minutes work in each.
Do not repeat your choices from 2/9/08

Hollow rocks
Dead Hangs
Tuck Supports

1 thought on “"Elizabeth"”

  1. 21-15-9
    Dumbbell cleans with 12 lb ea and full squat @ end (did 15 on last round by mistake)
    Bar Dips facing GHD with feet on ground (a little shoulder discomfort)

    static hangs from rings with feet touching
    static tuck supports on GHD facing out (hands hurt)