WOD 4/30/18

Skill/Stability/Strength
3 Rounds of
a) Weighted Strict Pull Ups x 4
b) Banded Lateral Walks 10m each direction
c) Bulgarian Split Squat x 8 each leg

Conditioning
Alternating EMOM 15
a) 250m Run
b) Dips x 10-15 Reps
c) Dumbbell Thrusters x 10-15 Reps

Auxiliary
3-4 Rounds
a) Land Mine Twists x 20 reps
b) Superman hold x 45sec
c) Max Effort Pull ups w/15 second negative

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