190705 - FYF! Double Benchmark Day!

190705 FRIDAY 

QOTD - What’s The Best Topping/Mixer To Put On/In Ice Cream?

WARM-UP
2min Double under practice
Then 2 rounds
10 DB Pushup
10 DB Deadlifts (Use Same DBs for Cleans choose accordingly)
10 DB Reverse Cleans

MOBILIZATION
PVC single side shoulder front rack stretch 
KB Behind the back hold (Focus on neutral spine and external shoulders)

COACH PREP
Clean Prep
Dip Scaling options

WOD – “Annie” + “Elizabeth” 30 Min Cap
“Annie”
50, 40, 30, 20, 10
Double Unders
Ab-Mat Sit-ups

Rest 5:

“Elizabeth”
21 – 15 – 9 
Cleans (135, 95)
Ring Dips

Annie Goal: <8min
Elizabeth Goal: <10min