Pullups/KBS/WB + Oly Pause Squats

Tues Oct 22
Competitors Wod

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

15:49 - went to 9' on wall balls, grip was limiter on KBS - did butterfly pullups and held to 5s, 11/9 on KBS, wall balls were 10/8/7, some 12/8/52.  Skills
10x2  Double KB Overhead Squats - if you have difficulty with this movement bring greater attention to your squat therapy.
9#x2 sets, 18x2, 22x2, 26x2, 30x2 - challenging for mobility but a useful practice

Added in the pause HBBS I missed from yesterday:

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.
115#, 125, 135, 145, 150, 155, 155 - went better than expected