Strength/Skill:
4 Super Sets​
6 DB/BB Bench Press (1 sec pause at bottom)
6-10 Strict Dips (1 sec pause at top)

*90 sec rest b/w sets
*Dip reps should be unbroken

WOD:
EMOM 16

Min 1: 12/10 Cal. Row
Min 2: 10 DB Hammer Curls (1 sec pause at bottom)
Min 3: 20m Quad Crawl
Min 4: 5-8 Strict T2B

*

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Check out the cool event that Thea is doing at Ultimate with her company:

Hi gang,
We are really excited to bring a few of our Restore modalities to Ultimate on Saturday, March 9th. It will be a good break/boost for all those Open and Intramural competitors (and anyone else working out at the gym!) Our Cryolocal, Compression and Stretch will all be offered complimentary. We will offer IV drips at a discounted rate of $99 for a basic drip and $149 for a premium drip. Intramuscular shots will be offered at a discounted price of $25 for s signature shot and $32 for a premium shot. 
We will create and dispense a sign up sheet for each modality, so we can do our best to accommodate everyone who is interested in participating in the event. 
Please let me know if you have any questions or concerns.