" Elizabeth "

21-15-9

Cleans  135#/93#

Ring Dips

Rest 5 Minutes.

Then.

250m Row

10 Burpees

10 Pistols

4 times.

Post times.

Coaching Tips:  This week we will have a couple of benchmark workouts to test our fitness level.  We started this a couple weeks ago with FGB, today it's Elizabeth.  Some of you have never done this workout, others will have a chance to improve on their previous time.  The cleans are full squat cleans and range of motion on the ring dips will be called.  If you get dinged on a rep by your coach, do not count that rep.  These are the standards CFEC sets forth for ALL benchmark workouts.  The second workout has you performing pistols.  You can do these with either leg or all on one leg.