Friday April 13th WOD

Happy Birthday Mandy!!!!!!!!!!! Enjoy your Bday WOD!

Pull ups and Dips: 4x3 Negatives with 3 sec decent

30 sec hold Chin up (Hold chin over bar in a chin up grip for 30 sec)

Bar Muscle Drill

Straight arm Drill (Tabata style, 8rds, 20/10)

Banded swing drill 5-8 Reps

Hollow Body, Slight Pike, Squeze back to hollow, Pull down on bar with straight arms

3 positiong swing drll 5-8 Reps

Arch/Scoop/Hollow Pull Down

20min AMRAP 4 burpees 13 hang power cleans (115/75)

7 hang power snatches (115/75)

7 keg stands (HSPU) 41 sit ups

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