Aug 18/17

Strength: Ring Dips

10 min EMOM

Odd: 5 sec hold at the top of the dip + slow (2 sec) decent to the bottom of the dip x 3 reps

Even: 5 sec hold at the bottom of the dip + strict press up to the top to complete the ring dip x 3 reps.

WOD: 3 Rounds

21 WB

15 Pullups

9 S2OH (95/135)