WOD 20080506

Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (only do x 2 if you are in your first two weeks of working out)

“Elizabeth” (Win)(Mac)

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

This is one of the “girls” or benchmark WODs.  You will use the pvc pipe or broomstick to practice form on the cleans.  For dips, use the same dips you do in the warm-up.  The 21-15-9 means you will do 21 cleans, 21 dips then 15 cleans, 15 dips then 9 cleans, 9 dips.  Set a stopwatch and see how long it takes you to get through it.  To make it challenging without an actual barbell, do full squat cleans or sudo-squat cleans.