Wednesday, Feb 23rd

Accessory: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 5x4 with Tempo 3310

How to Read a Tempo: 3 3 1 0

  • The first number is the Eccentric portion (descent) of the exercise, which is the load coming down. (ex. ...

  • The second number is the Pause at the bottom

  • The third is the Concentric (ascend) which is the weight moving up. ...

  • The fourth number is the Pause at the top. ...

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WOD: 12-9-6 of

Calorie Row,

Deadlifts 225/155#,

HSPU's

Joe Kusnitz