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December 9, 2017

WOD

AMRAP in 20 Minutes
15 Box Jump 24/20″
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb

Workout notes: Today’s workout is time priority triplet that falls into a longer time domain.  No barbells today but you’ll have two dumbells to deal with for two of our movements. The dumbbells should be held at each shoulder as you work through the lunges.  Keep your elbows upright and even try tilting the dumbbells back onto the shoulder so you are not carrying the dumbbell load with only the arms.  Perform the burpees with your hands on the dumbbell and practice closing the hips quickly and bringing your feet to your starting deadlift position. Spring up quickly and keep your back straight as you stand up.

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