Tuesday October 23rd


Congratulations to Cam and his Wife on the birth of their baby boy Calder:)

Today’s WOD

Tempo Front Squat

4×2 @ Best Sept 18

3s Down, 3s Pause, 3 Up


4 Rounds

25 FT DB/KB Walking Lunge 50/35, 1.5/1

15 DB/KB Front Squat 50/35, 1.5/1

12 Push Up

Rest 2 Minutes between rounds

Coaches Notes: The primary focus of the day is a strength and conditioning couplet designed the gas the legs up and prepare you for the rest of the cycle, which focuses on higher rep squatting.

Score: Total time, with rest, to complete the Intensity Section

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