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April 21, 2019

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WOD

AMRAP in 20 Minutes

5 Strict Pull-ups
10 One arm overhead or goblet squats w/ kettlebell 24/16 kg
15 Burpees

Workout notes

This workout is a long duration triplet with two bodyweight movements and a very difficult lifting movement.  Start each round with five strict pull-ups using the most difficult standard that you could maintain for multiple rounds.  The overhead squats will likely be difficult regardless of what weight you choose.  Positioning the kettlebell overhead with a straight arm in the bottom of a squat will require a high level of mobility and strength. If mobility is an issue scale by holding the kettlebell at the chest goblet style.  Burpees will take up a large part of the workout so do your best to move quickly rather than using that movement as recovery.

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