Thursday. open gym 9-12

E.M.O.M. for 40 Minutes or 10 rounds, rotating every minute

1: 7 pull ups

2: 15 Overhead plate lunges 45/25

3: 50 Ft Framer carry 50/35

4: 5 Ring dips

This is a great wod to work on pull ups and ring dips. If you normally use a band for pull ups, can you use a smaller band? If you normally do push ups or push press instead of ring dips, can you try banded ring dips? Take your time with the movements.

On the other hand, if those movements are a breeze for you, make them harder. Try strict or chest to bar pull ups. Or weighted ring dips. Its up to you to challenge yourself, whatever that may be!!!