Friday Group Strength and Conditioning

16 min AMRAP

-3 pull up
-3 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.

This is the last high-volume pull up and dip WOD before we scale back down re-start the cycle at higher virtuosity movement.

-Turkish getup (TGU). Work up to the heaviest weight you can do 4-6 reps at.

Work in pairs
– 12 alternating sides TGU while partner holds plank position. Reps only count if partner is in plank
– 100m waiter carry (each partner with 1 KB overhead) together

*Teams divide TGU/plank workload as needed.

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