Thursday

 

MAX EFFORT

Front Squat 5,3,3,1,1+

WOD

"Elizabeth"

21-15-9

Clean 135/95lb*

Ring Dips**

*The clean may be a power or a squat. The squat clean takes precedence on placement over the power clean for this WOD on the record whiteboard.

**The Ring Dip, the only acceptable Rx for the Ring Dip is shoulder MUST touch the ring and there MUST be a full lock out at the top and your feet cannot touch the ground during the rep. The dip starts at the top with a full lock out and then lowered down to touch the ring to the shoulder then to be pressed out again to full lock out. Anything less is not Rx and will be considered "scaled."