Meet or re-introduce yourself to Elizabeth.

IMG_2377WOD:1.  CrossFit Benchmark WOD - "Elizabeth" 21-15-9 rep rounds for time: Cleans - 135# M/95# W Ring Dips

Full squat on Cleans Compare to April 2013

2.  Cash Out Skill work: EMOMx12:  7 TTB + 35 Double Unders Scale: 3-5 TTB attempts + 15 DU or DU attempts.  NO single unders are counted.

IMG_2380Strength Focus: 30 KB Swings - 2 pood M/1.5 pood W One minute on...One minute off

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Perform this workout with one minute of work and one minute of rest for a total of 10 minutes. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the allotted time. *For every round not completed, perform a 10 burpees.

Post rounds completed and if any penalties were counted. IMG_2298 IMG_2310IMG_2301 IMG_2351 IMG_2295 IMG_2342 IMG_2341 IMG_2340 IMG_2344 IMG_2318