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CrossFit Benchmark WOD – “Elizabeth”IMG_8215 IMG_8213
21 – 15 – 9 rep rounds
     Cleans (135/95)
     Ring Dips

Compare to Nov 2015


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“Proper range of motion in a ring dip means the shoulders have moved below the elbows, and the height of the hips has changed dramatically. If your hips didn’t drop, you might be doing a crunch—and your “ring dips” won’t help you much when you’re doing muscle-ups.” From CrossFit Journal Sept. 2009

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