Tuesday September 18th


Today’s WOD

Tempo Front Squat

8 Sets of 2

Build to 2RM

*Tempo is 3 down, 3s pause at bottom, explode up


5 Rounds

1 Tempo Front Squat @ 85% of 2RM from the day

8+8 Bodyweight Step Up

30s ME alternating Jump Lunge

Rest 2 Minutes between rounds

Coaches’ Notes: The primary focus today is a strength and conditioning triplet that will challenge posture and position while improving leg strength through bilateral and unilateral loading. In other words, it’s a Leg Day! Adhere strictly to the prescribed tempo on the front squats focusing on a good posture at the bottom.

Score: Total number of lunges after all 5 rounds

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