5,7,9, 300,20

5 ring dip
7 squat clean
9 box jump
run 300
amrap 20.

Botw

"Elizabeth"
21-15-9
Cleans (full squat)
ring dips.

Missing pieces

Apologies for the lack of blogging last week, missing workouts were as follows
7 ring dips
7 power cleans
x10
3 handstand pressups
7 deadlifts
50 double unders amrap for 12

We shifted the oly class back to friday, and studied the snatch then introduced
a (hopefully) sub 5 minute.
5 overhead squat or muscle snatch
5 pressups
5 wall ball
x5

The class was shifted back a day as I attended a mobilty workshop taught by Jami Tikkanen of Thames CrossFit, much pain ensued!

End of revision week

Thanks to all for their help with revision week :)

Trainer wod

50 double unders
7 muscle ups
10 hang power cleans
x3