Nov 18/20.

Strength: Dips/Pull-ups

10 min EMOM:

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

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

WOD : Diane – 10 min time cap

21-15-9

DL (155/225)

HSPU.