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Thursday April 18th WOD


Skill:

Pull ups:

Hanging Scapular shrugs 2x10

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: 12min AMRAP

2 Deadlifts (225/155)(185/135) 2 DB Floor Chest Press (40/25) 2 Box Jumps (30/24)(24/20) 4 Deadlifts 4 DB Floor Chest Press

4 Box Jumps 6 Deadlifts 6 DB Chest Press

6 Box Jumps

8 Deadlifts

8 DB FLoor Chest Press

8 Box Jumps … Go Up by (2) reps until end of AmraP


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