elizabeth

Rx -
21-15-9 reps of:
Clean, 135/95#
Ring dips

Competition -
21-15-9 reps of:
Clean, 115/80#
12-9-6 reps of:
Ring Dips

Performance -
21-15-9 reps of:
Clean, find appropriate weight
Bar Dips, band assisted if necessary

Fitness -
15-12-9 reps of:
Dumbbell Cleans, find appropriate weight
Box Dips

 WOD Demo from the Level 1 Course at CrossFit Oahu - video [wmv] [mov]

CrossFit EST on today's WOD - video [wmv] [mov]