10/1/15

1. Tempo front squat 5-3-1: work up to a heavy triple
Tempo explanation 
*12:00 cap*

2. Front squat: 2X max reps @ 90% of heavy triple

3. WOD

3 rounds for quality:
Lateral lunge X8+8
L-hold X max time
Side+side cone hops X6+6

4. Finisher
Coach's choice