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
"A regimen of constantly varied, functional movement performed at high intensity in a communal environment leads to health and fitness"