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Thursday Sept 20th WOD


Skill:

Dips:

Dip Pulses: 3x8

Dip Negatives (jump into dip hold on rings, then lower)

4x2 (3 count decent)

4x2 (5 count decent)

Bar Muscle Up:

BMU Scoop to hollow:  15 slow reps 

https://www.youtube.com/watch?v=SGdNwb4VbRs&feature=youtu.be

*(do only the 1st drlil:  the band with feet elevated on box)

Arch/Hollow Tension Drill: 15 reps

https://www.youtube.com/watch?v=HQgxLMnEJa8

RIng Muscle up Drill for those that are ready

https://www.youtube.com/watch?v=7MQ2OlWUsXI

Conditioning: For Time

50 Pull Ups 50 Push Ups 50 KB Swings 150 Air Squats


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