Hey Friends!

Another beautiful friday is coming up!  Get all those good reps in, and prepare for the fun times of the anniversary WODs on Saturday.  We’ll be earning our calories afterwards.

The Squat cleans should be touch and go, and if ring dips get dicey for you, use the dip bars!  It’s important to get stronger at your dips before you go too crazy with ring dips.

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Strength:

In as few sets as possible:
45 Handstand Push ups
45 Knees to elbows*
*If you find these easy, it’s because you’re doing knees to triceps… or knees to armpits. Really fight to get those knees up HIGH.

Metcon – “Ah Caramel”:

2 Rounds for time of:
9-7-5 of:
Squat Clean @50%
Ring Dip
Toes to bar