WOD: 1-21-13

Strength:  Pause Back Squats

5-5-5-5 at 50% based on feel

2 second pause at the bottom

WOD L1:  1 min AMRAP of:

Double Unders

2 min AMRAP of:

10 Burpees
20 Double Unders

3 min AMRAP of:

20 Kettlebell Swings (20/12)
10 Burpees
20 Double Unders

4 min AMRAP of:

10 Hang Power Clean (95/65)
20 Kettlebell Swings (20/12)
10 Burpees
20 Double Unders

1 min rest between AMRAP

WOD L2:  1 min AMRAP of:

Double Unders

2 min AMRAP of:

10 Burpees
20 Double Unders

3 min AMRAP of:

20 Kettlebell Swings (24/16)
10 Burpees
20 Double Unders

4 min AMRAP of:

10 Hang Power Clean (115/75)
20 Kettlebell Swings (24/16)
10 Burpees
20 Double Unders

1 min rest between AMRAP

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That was a lot of reading…

So let’s go ahead and read some more!  Please note that a two second pause is not so much a suggestion as it is the intention of the strength portion.  Also note that going really, really slow through the bottom of the Squat is not the same as pausing at the bottom.  Also-also focus on accelerating out of the bottom and all the way through the lift and not just the last two inches.  Also-also-also the workout is awesome and you are going to love it.

Also post synonyms to the word “also” for me,

CG

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