Thursday April 4th WOD

Skill day!! Choose ONE!

Pull up

Ring Dip

Bar Muscle up.

Your coach will guide you from there after you choose your skill. You will stick with that skill for the next 4weeks!

* Please note...if you DO NOT HAVE A PULL UP OR RING DIP , you will NOT try for a Muscle UP.

Pull ups:

1. Hanging Active Scap Shrugs 2x10

2. Negatives (jump into chin up hold) - then lower 5 sets of singles with a 3 count decent

Ring Dip:

1. Negatives (jump into dip hold) then lower 5x1, 3 count decent

2. Dip Pulses 2x5-10

Bar Muscle UP

1. Hollow body pull downs: 3x10 reps

-in between each set do

1a. Front Lever Band Pulls 8-10reps

(use a band that is challenging but doable, NO Kipping, strict as possible)

2. Hollow Jump to support: (half get out of the pull drill) 3x3 reps

Conditioning: 12min total time (Go hard and fast!)

5min Amrap 21 Mountain Climbers 21 Toes to Bar 21 Push Press(95/65) (35/20lb DB)

rest 2 min

5min Amrap 15 Mountain CLimbers 15 Toes to Bar 15 KBS (70/55)(55/35)

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