Oct 31/17

Happy Halloween!!!!!!

Strength: Dips

10 min EMOM

Odd: 3 reps tempo dips

** 3 sec hold at the top of the ring dip, 2 sec decent to the bottom, 3 sec hold in the bottom of the dip, quick back up to the top **

Even: rest.

WOD: BB@95/135

12 Sq Cleans

12 burpees

40 DU

12 Thrusters

12 burpees

40 DU

12 Clean and Jerks

12 burpees

40 DU