Thursday 3-16-23

 Benchmark wod - “Ellen”

3 rounds for time

20 burpees

21 db alt snatch 50/35

12 db thrusters 2x50/35

Gymnastic skills - 

5x :15 sec ring dip lockouts 

3x5 low ring muscle up transitions

3x8 high ring beat swings 

Matt 13:08 - 40

James 14:20 rx

JP 13:32

Heather 11:45 rx

L:ester 13:00 rx

Sean 11:12 rx

Nate K aka DK 13:35 - 35

Jesse 15:51 rx

Jill 13:40 - 20/15

Dean 14:15 - 35

Logan 12:28 x

Kara 14:20 - 35/30