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Friday April 13th WOD


Happy Birthday Mandy!!!!!!!!!!! Enjoy your Bday WOD!

Pull ups and Dips: 4x3 Negatives with 3 sec decent

30 sec hold Chin up (Hold chin over bar in a chin up grip for 30 sec)

Bar Muscle Drill

Straight arm Drill (Tabata style, 8rds, 20/10)

https://www.youtube.com/watch?v=ASBElo5xi0U

Banded swing drill 5-8 Reps

Hollow Body, Slight Pike, Squeze back to hollow, Pull down on bar with straight arms

https://www.youtube.com/watch?v=OcWKSH9gD4Q&feature=youtu.be

3 positiong swing drll 5-8 Reps

Arch/Scoop/Hollow Pull Down

https://www.youtube.com/watch?v=BWdVKP0FXBU&feature=youtu.be

Conditioning Burpee/Barbell/Beers

20min AMRAP 4 burpees 13 hang power cleans (115/75)

7 hang power snatches (115/75)

7 keg stands (HSPU) 41 sit ups


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