WOD – Wednesday 4/13

3 rounds
:15 bar hang – focus on opening armpits, everything tight, toes pointed
:15 kip swings – focus on head through, think small kips here
10 stict press from the front front rack
10 from behind the neck

Sink stretch both directions before strict pressing

Shoulder Press – 6×3 all working sets; Build to a heavy 3 for the day.
*above 70%

Interval Work
Bike intervals
10 min on AB
:30 hard/:30 easy

This workout is not for time, but for quality. Stay strict if possible on the pull-ups.
2 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

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