December 2, 2019

Skill
2RM Strict Weighted Pull-Up
Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows or banded pull-ups with as little assistance as possible or a combination of any of these options.
WOD
AMRAP In 20 Minutes
9 Kettlebell swings 32/24 kg
12 Medicine ball step ups 20/14 lb  24/20″
15 Air squats
Workout Notes:
Today’s workout is a longer duration triplet with two weighted movements and one bodyweight movement. You’ll want to start with a kettlebell that allows you to complete all 9 reps unbroken from the start. If you’ve been considering bumping up your normal kettlebell weight today would be a great day to do it. For the medicine ball step ups you will be holding the ball in any way you choose as you step up to a box.  Try out a few different options before…

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