Wod 23/9

Lördag
Skill
Pause squats
Take 10 minutes to find a heavy pause front squat (7s at bottom/15s at top)
then,
Every 3 mins for 3 rounds do 3 reps with 7s at bottom/15s at top at 80% of above weight
 
Before metcon, practice toes to bar
 
Metcon
20 1 minute rounds with a partner
Share the work anyhow
2 Thrusters 50/35kg
100m Run
AMRAP toe to bar
You may start the run and thrusters at the same time
Wait until the runner is back before starting on toe to bar
Score=Total T2B
 
L1: 65/47.5kg
L2: RX
L3: 40/30kg, hanging knee raises
L4: 20/15kg, situps

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