Athletes, Todays WOD is a throwback to the 2011 Open. If you were not doing CrossFit then or don’t have a score for this event today is a great day to try this and write it down. You never know if it will be a repeat in the 2018 Open. If you are reading this and have no idea what the ‘Open’ is, no worries, ask your coach tomorrow 🙂

This WOD is tricky because the weight is relatively light so it is easy to go fast and forget key form elements always practice form BEFORE intensity. No matter how light the weight is remember to check the following: is your core tight, are your glutes and hammies tight and is your head neutral.

SWOD:
Front Squat
1X10 @ 40%
2X6 @ 50%
3X3 @ 70%
-or 1 RM Front Squat-

WOD
11.2
AMRAP 15
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24/20