Strength – 

Tempo Front Squats

2-3 warm up sets

5 x 2 Tempo Front Squat


Workout – 



Deadlift 100/80

Burpees Over Bar

Session Notes – 

Strength – Today’s strength work may be required to be scaled back on the weight to normal but still be as heavy as possible due to the difficulty added by the tempo. Today’s tempo will be 2 second descent, 2 second pause at the bottom, 2 second ascend, 2 second pause at the top.

Workout – Todays wod is hero wod Donny. In this workout the deadlifts will begin to feel quiet heavy at the back end. Athletes should look to breaking up their sets earlier than they may think in order to conserve there work rate as the workout progresses.