11-16-16

Warm Up: – AMRAC 10

2 kb windmills (each arm)

4 hip bridges @ 3331

6 pullups (C2B @ R2+, MU @ R3+)

10 sec banded lever hold

Skills: – Turkish Get-ups

WOD: – AMRAP 15

4 Bar MU (sc: C2B pullups)

6 Turkish get-ups @ 45 db

8 ring pushups

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