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Wednesday April 21st WOD

Pull ups:

Hanging Scapular retractions 2x10

Negatives: 5x2 (3 count decent)

Bar MU drills:

2x 10 reps: hollow I-Y-T (use approx 5lbs in each hand - alter if too easy/hard to get each rep)

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


Get out of pool drill 3x 5


Conditioning: Partner WOD 20 min EMOM

Partner A

10 DB Power Cleans

8 Burpees

Partner B: Partner B hangs from Pull-Up Bar while partner A is completing the 10/8. Partners will switch after each 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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