“Beth”
| 7/1/2012 | Beginner | Intermediate | Advanced |
| Roll out | Quads | ||
| Warm Up | 500 m row, burgener warm up | ||
| Mobility | Angry Front Rack/ Hip prep | ||
| Skill | Squat clean | ||
| WOD | 21-15-9 Hang Squat Clean (65/45) Ring dips |
21-15-9 Hang Squat Clean (95/65) Ring dips |
21-15-9 Hang Squat Clean (135/95) Ring dips |
| Cool Down | Coach’s choice of static stretch | ||
