Nov 28/17

Strength: Pullup/Dips

10 min EMOM

Odd: strict pullups with a 2 sec hold at the top

Even: strict ring dip with a 2 sec pause at the bottom

** choose a # that you want to try to maintain each minute **

WOD:

“Amanda”

9-7-5

Ring MU

Sq. Sn (95/135)

** partner up for judging if you want your score to count for the PR Board **

Alternate WOD: 15 min AMRAP

10 OH Sq (75/115)

15 GHD or 20 Abmat sit-ups

20 KB Swings (35/55)

10 Ring Dips