Sept 25/20

Strength: Dips/Pull-ups

12 min EMOM

Odd: jump up and hold the lockout of a dip at the top for 10 sec, slow decent x 3.

Even: pull-up with a hold at the top for 5 sec , slow decent x 3.

WOD:

12 min AMRAP

10 Box Jumps

10 Cal Row

10 KB Swings (35/55).