The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes cleans and ring dips.
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Go Ryan!
Squats 1RM
95, 115, 135, 150, 160, 167 (368 lbs)*PR* for reps

"Elizabeth"
21-15-9
Cleans Sub Row for cals
ring dips Sub pushups
Time: 3:29

Nice work 6am!
wu

pause squats to 40

WOD "Elizabeth" 21-15-9

power clean (27)
pushups

9:47
Squats 129 x 5

21-15-9 of:
Cal row
Pushups

3:31
Warm up

Squats to 42

WOD
"Elizabeth"
21-15-9 of:
Cleans (20)
Ring dips (did push ups on my knees)

Time was 10:32.

Great work nooners!!!
SQUAT 132 X 5 (PR)

"Elizabeth"
21-15-9
Cleans (50)
ring dips

11:20 ... I could had gone faster but I still slacked off less.. ;)
Mobility
Snatch 64x1x5
Squat 124x5x3
Box Squat 70x5x3
Press 68x5x5
PM: Hot tub/Stretch. Warmup. Bench. Squat. "Elizabeth" 21-15-9 of: Power Cleans (43/95) + Ring Dips in 5:38. PR!! WOOT! Really didn't see that PR coming after some not so great lifts. ha!
Squats to 172kgx5
95,115,135,150,165,172 PR for reps
"Elizabeth"
21-15-9
Cleans (61kg)
Ring Dips
5:28
12PM: 60 minute walk with Randall the celebrity, strict press 100(220)x1x3, close grip 75(165)x3x5, strict handstand pushups 20/20/20/20, squat 240(529)x1, 500m row (1 min rest): 1:50/1:44/1:26/1:44/1:49.
Squats to 63 kg x 5

WOD; "Elizabeth"
21-15-9 of:
Power cleans (27kg)
Ring dips
9:06

Great PR's Jason and Jodi!