12-17-2018

WOD
16 min emom
odd: 5 tempo (3-3-0) deadlifts A: 225/155, Rx:185/135, S: 135/95
even: 10 burpees

Tempo: 3sec from floor to hip (concentric)…3 Sec on the lowering (eccentric)… 0 Sec on the floor

Tempo is going to help athletes understand control throughout the movement, and is used as a training tool to develop more muscle recruitment

CAPACITY BASELINE (ALL OUT)
1 min ALL OUT effort of each
Short Window Max Effort Capicty

Row Cal
Box jumps (24″/20″)
Mntn Climbers

Rest as needed between sets

Record Score For Ea