6:30 OG Crew
Gymnastic Conditioning:
***EMOM 10:
2 Muscle Ups + 3 strict dips + :15 hold at bottom of the dip
Or (Scaled)
5 dips (ring, stationary, or box) + :20 static hold on bar
WOD: Benchmark Day “Nancy”
5 rounds for time:
400m run
15 overhead squat (95/65)
