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!