Strength & Mobility
 
PREWOD:

No attendance max

METCON:
Strength & Mobility

Do 3 sets of 3 Eccentric Holds for at least 1 lift from each of the following categories:

Lower Body Pulling:
Deadlift
Sumo Deadlift

Upper Body Pushing:
DB Bench Press
DB/KB Shoulder Press
KB Windmill Press

Lower Body Pushing:
Overhead Squat
Front Squat
Back Squat
KB/DB Split Squat

Upper Body Pulling:
Bent Over Barbell Row
Bent Over Barbell Row Reverse Grip
Bent Over DB/KB Row

Performing Eccentric Holds:
The focus is on lowering slowly then holding in the bottom position for 5-7 seconds.  Do not rush. 
Return at normal speed.  When you are confident perform these with eyes closed.

There is no time score.  Proper execution is more important than load!  Begin very light.  Record your loads used for each lift as we will repeat this WOD often!

No Score

Happy Valentine's Day from Brawn
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Family Day Schedule
Monday February 9 2015Family Day Class Schedule:8am12pm6pm
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