2/23/11 - "ELIZABETH"

1. WARM UP
Mobility
- Band: Supine Hamstring

- Hip Capsule with External Rotation
- Box Pigeon

Dynamic Warm Up
- Turkish Get Ups, 10 reps/side

OR

- Speed & Agility Ladder

- KB Clean & Press

- KB Snatch

2. SKILL & DRILL
- Tuck / L-Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3 x 10-20 sec hold
OR
- Ring Pushup Variations, 3-5 x 5-10 reps
- Ring Inversion, 3 x 5-10 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - "ELIZABETH"

21-15-9 reps for time:

- Squat Clean

- Ring Dips

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