12 Oct 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat
Tempo front squat: 3 x 5 @ 33X1
* Add 2.5 to 5kg from last week
* Perform 1 set every 4 minutes
* This is the last week of this progression

or

Dynamic effort front squat: 8 x 2 @ 60% w/bands
* Rest 60 seconds between sets

B) Conditioning
CrossFit Open 13.2
10 minute AMRAP:
5 Shoulder-to-Overheads (52.5/35 kg)
10 Deadlifts (52.5/35 kg)
15 Box Jumps (24/20 in)