Pause Front Squat
3-3-3-3-3
3 Second Pause at the Bottom of Each Rep
9 Minutes
As Many Rounds as Possible
3 Deadlifts + 3 Hang Squat Cleans + 3 Front Squats (135/95 lbs)
9 Bar Facing Burpees
Tuesday - 1/3/17
Monday - 1/2/17
Saturday - 12/31/16
Final Workouts of 2016
Open WOD #11.3 - 5 Minute AMRAP
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Rest 10 Minutes
Open WOD #12.1 - 7 Minute AMRAP
Burpee to target 6" above max reach
Rest 10 Minutes
Open WOD #12.5/11.6 - 7 Minute AMRAP - Ascending Ladder
+3 Thrusters (100/65 lbs)
+3 Chest to Bar Pull-ups
