::Strength::
RDL 4×8 across
Tempo 2111
2 Seconds to lower the weight (negative)
1 Second pause
1 Second to raise the weight (concentric)
1 Second Pause

::WOD::
Four rounds for time of:
   8 Toes to bar
8 No push-up burpees
16 Kettlebell swings, 53#/35#

Daily Whiteboard

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