Wednesday Group Strength and Conditioning

14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.

10 min EMOM
each minute perform
-4 alternating weighted step ups (work up to the highest weight you can move with proper alignment)
-10 box jumps (24/20)

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