Thursday 10-4-18

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.

SKILL OF THE MONTH

Pull-ups
Week one progression

5 Sets, 5 Tempo Ring Rows (3-3-0-3)

1 min rest between sets.

• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the midpoint.
• The third number (0) is the concentric, or lifting, component.
• Finally, the fourth number (3) denotes any pause at the top.

For more info on Tempo Training click here.

WOD