Sunday, October 13, 2013


warmup- bergener, bergener +1
skill/strength- 3 pos. pause clean pull 6x3, pause for 1 full second, 1. below the knees, 2. above the knees,  3. mid-thigh before extending hips and shrugging shoulders
wod- deadlift, ring dips, 21-15-9
cooldown- medball pass

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