Pre-Firebreather

 In WOD

WOD 9/19/12

He wasn't always awesome at pull-ups; it took time and work

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.

 
-then-

 
5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

*Rest 1:1

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