WOD Monday 12-21-2009

Warm-Up

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

Big Dawgs:
As Rx’d
Women 95#

Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips

If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips

Note your scaling and add reps next time

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips