9/30/15……Wednesday 

Skill

Pause front squats

5×5

– strict three second pause

– no bounce out of the bottom, stand from a dead stop.

WOD

5 rounds

**each round is 2 minutes**

**rest 1 minute between rounds**

Round 1 – push-ups

Round 2 – air squats

Round 3 – abmat sit-ups

Round 4 – burpees

Round 5 – double unders

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