FRI 3/29/24 WOD

Warm Up - :30 row or bike (easy pace) - 10 alternating scorpion stretches - :30 row or bike (easy pace) - 10 deadlifts (empty bar) - :30 row or bike (moderate pace) - 10 alternating Spiderman stretches - :30 row or bike (moderate pace) - 10 front squats (empty bar) - 10 foot assisted ring dips - :30 row or bike (fast pace) - 10 good mornings + vertical jump - :30 row or bike (fast pace) - 5 hang squat cleans (empty bar) - 10 jumping ring dips - 2 sets:  5 squat cleans (empty bar) - 5 strict ring dips –

WOD - STRICT ELIZABETH
21-15-9
Squat cleans L3-135/95# L2-95/65# L1-55/35#
Strict ring dips L2-Jumping ring dips L1-Assisted ring dips

For Time

Strength – Shoulder press - 10-8-8-6-6

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side