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July 9, 2015

Skill

1RM

Turkish Get-Up

Today’s skill item is something you are likely not entirely familiar with. Spend time familiarizing yourself with the Turkish Get-up and get acquainted with the movement on both arms.  Each “rep” is coordinated sequence of events that will allow you to move efficiently.    Focus on keeping your elbow straight and look up through the object for the entire rep.  Kettlebells work great for this movement but you can also use a dumbbell. Remember that to fully complete the rep you need to bring the object up AND down.

WOD

5 Rounds with 1 Minute on each station

Chest To Bar Pull-Ups
Burpee Box Jump 20″
Wall Ball Shots 20/14lbs
Rest

Workout notes: This workout is scored “Fight Gone Bad” Style. Maintain a continuous count throughout the entire workout so you end up with one number at the end.  With a workout like this it can be easy to game it so you save yourself for a particular movement. For training purposes that is not a good idea! Most likely the movement you are holding back on is the one you need to work on the most.

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