WOD:

#Elizabeth (12 min Cap)

21-15-9

Squat Cleans, 135/95

Ring Dips

Rest 5 min,then…

#frantasy

EMOMx10:

Odd: 8 Pull ups/Ring Rows + 8 Thrusters, 95/65
Even: 200m Run

COMPETITORS:

SESSION 1
1. Running
Choose a track or True Form Runner
Track Session
1200m Run, 3 minute Rest
1000m Run, 2:30 minute Rest
800m Run, 2 minute Rest
600m Run, 1:30 minute Rest
400m Run, 1 minute Rest
200m Run

True Form Session
6 minute Run, 3 minute Rest
5 minute Run, 2:30 minute Rest
4 minute Run, 2 minute Rest
3 minute Run, 1:30 minute Rest
2 minute Run, 1 minute Rest
1 minute Run

SESSION 2
1. Conditioning
With a Running Clock…
A. At the 0:00
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

B. At the 10:00
3 RFT:
21 D-Ball Shoulders, 100/80
15 Strict HSPU
9 Front Squats, 185/135

C. At the 20:00
27 Cal Row
12 Dumbbell Thrusters, 70/50
21 Cal Row
9 DB Thrusters, 70/50
15 Cal Row
6 DB Thruster, 70/50
9 Cal Row
3 DB Thrusters, 70/50