Tuesday, October 15, 2013


1.  Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115
Yikes, this was rough.  Rep breakdown as follows:

2.  Skills
OTM x 10: 
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy.  Its about improving the bottom position.

Used 65# x 3 reps for each set.  Shoulders were smoked after metcon.

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