Classic benchmark – Fri 4.06.18

 In W.O.D.

Strength: Thruster 3-3-3-3-3

Conditioning: “Elizabeth”
21-15-9 reps for time of:
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.

• The Thruster
• The Power Clean
• Kipping Ring Dip

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:

Men: 75 lb.
Women: 55 lb.

Monday, April 9th at 7 pm, Yoga is happening at the Compound! Bring your yoga mat and enjoy a wonderful night!  Invite your friends.  It is free that Monday for Compound members and non-members!

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

Mark your calendars and go out and CHEER on Leighna and Jared on MAY 19th at the Wine Country Classic Weightlifting meet in Napa!

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