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October 16, 2014

Skill

EMOM for 10 Minutes

3 Turkish Getups Alternating Arms each round

Spend time familiarizing yourself with the Turkish Getup.  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.  Perform 3 in a row each minute, alternating arms every minute.

WOD

AMRAP in 10 Minutes

10 Double Dumbbell Burpee Deadlift 45/30lbs
Run 200M

Workout notes: This twist on the burpee involves performing the pushup with your hands on the dumbbell and then returning to standing position with your hips and knees open and the dumbbells at your side.  Your best effort will be to work on snapping up from the floor, bringing your feet level with the dumbbells and then standing up. That method will be the fastest of course but very tiring!

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