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Wed April 18th WOD


Skill:

Pull ups:

Hanging Scapular shrugs 1x20

Negatives: 5x2 (3 count decent)

Dips:

Dip Pulses 1x20

Dip Negatives (5x2 3 count decent)

Bar MU drills:

1x 10 reps: hollow I-Y-T (use approx 5lbs in each hand - alter if too easy/hard to get each rep)

Can be done lying on the floor instead of bench if need be

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

Banded Bar Muscle up: 10-15 quality reps

https://www.youtube.com/watch?v=eN_YAw3QS-8

Conditioning: Partner WOD

20 min EMOM

Partner A

5 Power Cleans (115/75) (95/65)

5 Burpees

Partner B: partner hangs from Pull-Up Bar

then Switch on the Min.

***Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.


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