Saturdays are Bring a Friend day!
No matter what fitness level they are at, they are welcome!
Conditioning:
10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
-Rest 5:00 –
10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower
Strength:
EMOM 7:00
Ring/Box Dips
:03 Pause in bottom and at top of dip
Advanced – 3-5 Strict Ring Dips
Intermediate – 3-5 Banded Strict Ring Dips
Novice: 5-8 Box Dips