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November 28, 2015

WOD

AMRAP in 20 Minutes

5 Left Arm Kettlebell Thruster 24/16 kg
5 Right Arm Kettlebell Thruster 24/16 kg
5 Deadlift 225/155 lb
15 Toes-To-Bar

Workout notes: For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention to your shoulder position you will want your shoulder turned in with your fist close to your body and rotate out as you go overhead.  Alternatively you can use a dumbbell. Test out the weight on both arms as you decide what weight to use for the workout.  Unilateral movements tend to feel way heavier than 1/2 of what you could handle with both arms.

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