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13
Jan

Tuesday 011413

Main – WOD – (Be)tter

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Metcon (Time)

1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row
20 Minute Time Cap

Fitness

Pausing Back Squat (7×2)

7 Sets of 2 Pausing Back Squats
Pause for 3 Seconds in the bottom
Start at 65% and try to go heavier each set

Sport

3-Pos. Pausing Snatch Pull (7×1)

Pause for 2 seconds at each position, checking to ensure proper positioning.
Position 1: At Knees – looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.