Skill:
2RNFT – core work
30sec plank on plams
30sec plank on elbows
30sec bird dog on left hand
30sec bird dog on right hand
30sec starfish on left hand
30sec starfish on right hand
WOD:
7RFT
3 deadlifts (275/185)
6 ring dips
9 pull-ups
Helpful Links:
This post has a lot of helfpul info for our ladies, but please watch the Lydia Valentin video. In particular pay attention to how much she dips before her split jerk … it’s minimal, yet is still able to generate the necessary power: http://fondastrong.com/girls-guide-to-olympic-weightlifting/
