Congratulations to Amanda, Rita, and Ruth on their performance this weekend at the American Open Weightlifting Championships.

Monday’s WOD:

Strength:  Pause Squats 8x3reps @ 50% 1RM back squat.  Pause for count of 3 at bottom of each squat, then drive up.  Do not relax at bottom of squat, just pause.

Skill: 15 pistols each leg

Conditioning:  No Racks for this portion.  Pick something close to 75% of best clean for the front squat.

Front Squat 5

Toes to Bar 25

Front Squat 4

Toes to Bar 20

Front Squat 3

Toes to Bar 15

Front Squat 2

Toes to Bar 10

Front Squat 1

Toes to Bar 5


Categories: Uncategorized


Stewie · December 3, 2012 at 3:59 am

My nemesis…

KB · December 3, 2012 at 7:20 pm

Beer and chicken nuggets are good for lifting heavy weight but doesn’t help your toes to bar.

    Stewie · December 4, 2012 at 7:25 pm


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