Friday December 7th

Scoreboard

EMOM 12

rnds 0-3 ring hold or parallette hold

4-7 feet on ground ring dips,

8-12 ring dips or assisted ring dips (2-3)

WOD:

4 RFT of

5 dips,

10 alt. pistols,

15 ring rows

MetCon

EMOM 10 even 20 sec bar hang, odd 30 sec plank or HS hold

WOD: 5 rnds of 10 paralette dips, 25 squats, 15 ring rows