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August 18, 2014

Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 10 Minutes

10 Deadlifts 185/135lbs
30 Double Unders

Workout notes: The deadlift load should be a weight you can move with larger set sizes for most of the workout without compromising your form. Consider a weight that is below 50% of your 1RM.  The wretched double under will be scaled by the usual method, 3:1 single unders.  If your double unders are still developing try committing to them for the duration of this workout and master that movement!

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