WOD 5/5/2010

See Jenn, those were easy!

O-Squat
4x7 3-1-2-0 Tempo
Time permitting you can attempt a set of 5 at the end with the same tempo

then...

5 rounds:
10 Heavy HPC (you choose the weight)
10 Lateral Stick Jumps (you choose the height)

Jeremy can correct me if I wrote the tempo wrong but the idea is 3 seconds down, 1 second pause at the bottom, 2 seconds up and no intentional pause at the top. Remember this is not going to be the same weight you can throw around any which way 5 times from top to bottom. The focus is different today. We are going to focus on the details of the lift (you have to when you slow it down this much) but at the same time it is a very taxing way to lift. You'll see how smoked your legs an shoulders get when you abide by the tempo, and I think it will be a useful tool in helping some of us to overcome our strength based plateaus as well.

You are going to use the same weight for all 4 sets. If you go for a set of 5 at the end you can add weight as long as you can still abide by the tempo - that is the determining factor. If you have to deviate from the tempo to move the load, you need to reduce the weight.