10.31.16

Pause squats
5×3
3 second pause at the bottom
WOD
21-15-9
Clean & jerk 135/95
Burpees OTB

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Workout of the Day 10/29

Saturday 10/29

2 hang clean pulls + 1 hang clean
Find moderate weight for 5 sets
(Hang from above the knee)
AMRAP 15
10 Shoulder to overhead 115/85    85/55
15 Russian KB swing — choose a heavier KB than your usual, if you can maintain good form.
1 rope climb