Friday’s WOD:

Strength:  DB Shoulder Press Tabata: medium heavy, shoot for 6-10 reps each 20 sec.

Conditioning:

“Elizabeth”

21-15-9

Power Cleans  (61kg/43kg)

Ring Dips

*scale the weight as needed.  please be smart about your form and weight choice.  It’s a no dump day, so please do your best not to drive the neighbors nuts.  Use the pads if you don’t think you can handle the no dump status.