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September 16, 2017

WOD

AMRAP in 20 Minutes

4 Strict Pull-ups
7 Front Squat 185/135 lb
10 Burpees

Workout notes: Today we have a longer workout with some interesting twists. Each round of this triplet starts with a difficult strength based bodyweight movement, transitions to a heavier weight lifting movement and finishes with a simple conditioning movement. The workout is long so this shouldn’t feel like a sprint by any means. Find a steady pace that allows you to keep moving at a consistently.  If you don’t have strict pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as your substitution.  If classes are large make sure to utilize all the inner pull-up spots as you will not need room to kip or swing for strict pull-ups or share a bar with someone if you do not require a band or rings.  The weight on the bar today is meant to be challenging.  Bump up 5-10 pounds from what you are used to working with, but make sure you are able to keep good form throughout your reps.  You do not need to be able to do all 7 reps unbroken but you should be able to complete multiple reps in a row each time you pick up the bar.

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