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Every Sunday, 1PM

February 17, 2019

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WOD

AMRAP in 20 Minutes
20 Pull-ups
30 Overhead walking lunge steps w/plate 45/35 lb
400M Run

Workout notes

Today’s workout is a long duration triplet with a moderate sized set of pull-ups and a difficult set of lunges carrying a plate overhead.  Scale the pull-ups using a band to a level that lets you complete each set of twenty in a few small sets. Ring rows or jumping pull-ups are also a great option. The lunges are benchmarked with a plate hold overhead.  Locking out a plate overhead can be difficult so those can be scaled by holding an object at chest height or by performing bodyweight lunges.  The runs provide a bit of recovery but they will take up a majority of the time in this workout so do your best to keep the intensity up and move your feet as quickly as possible. Your score will be the total number of rounds and additional reps you complete after twenty minutes.

 

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