WOD 04.10.16

EMOM 16 [4 Rounds]

5-7 Arch to hollow swings
10 Lat pull downs with band
3-5 Kipping pull-ups
1-3 Chest to bar with pause

Or

5-7 Arch to hollow swings
10 Lat pull downs with band
1-3 Strict banded pull-ups
20s Chest to bar hold (partner assisted)

For time:

20-16-12-8-4

Push ups
Power snatch 40/30

Kids

W/Up: Wide-receiver Nerf football catch—run to a cone, forward roll, turn and catch the football.

Skill: Pull-up—suspended shrugs.

WOD: AMRAP in a given time of:

4 monkey hangs
8 deadlifts
12 lateral hops