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November 4, 2017


AMRAP in 20 Minutes
8 Pull-ups
12 Overhead Squat 95/65 lb
16 Bodyweight walking lunge steps 

Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to pull yourself high enough to get your chin over the bar.  Make sure to set yourself up with an easy way to get in and out of the band throughout the workout so that you don’t lose a bunch of time here.  If you can’t find a band that works, try ring rows or jumping pull-ups. The overhead squat may prove difficult so make sure to choose a weight light enough here to keep your shoulders in a strong and healthy position.  If for any reason the overhead squat isn’t happening for you it can be scaled to a front squat.  Perform your lunges without the the barbell, practice keeping your torso in a solid upright position throughout the entire range of motion of your walking lunges. 20 minutes in a long time so keep that in mind when you set your pace from the start!

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