am - Arms - pm "Elizabeth" - W.O.D - 15/08/08

am

Ballistic warmup

4 x pull ups
4 x ring dips

x 30

pm

Ballistic warmup

Bergener Warmup

"Elizabeth"

21-15-9

Cleans (Squat)
Ring Dips*

*Box Dips Sub 65-45-25