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July 9, 2014

Strength

8×3 Weighted Pull-Up

Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set!

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18 …

Burpee Bar Hops
Front Squats 135/95lbs

Workout Notes: Remember the first couple of rounds are just warm up! Consider adding some additional rest during those transitions so you don’t redline early. Most of the work happens in the later rounds so sustaining your pace is important.  Hopping over the bar will make the squats much harder so scale them to “step over” burpees.  Your squat weight should be one you know you can hit below parallel.  If going heavy means your form suffers ditch the bar and perform heavy goblet squats.  Keep that torso upright and elbows up even when you are tired!

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