Optional 13.2 or regular workout Friday and Saturday

We will be offering the option to do CrossFit Games 13.2 during class either Friday or Saturday. We will have an optional workout if you want to workout both days. Given your work this week some of you should take a rest day tomorrow and hit it on Saturday. Some of you should take a rest day today hit 13.2 Friday and then do the optional workout on Saturday. 

Optional Workout - 
3 rounds for time of:
Run, 200 m
Walking Lunge, 100 m
50 Squats

It should be obvious the optional workout will hit your legs pretty hard and you probably wouldn't want to do this workout the day before you do Games 13.2. For reference the games workout is:

10 Min As many Reps as Possible of
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24"/20"

I would like to take this opportunity to make you aware of the high risk of rupturing your achilles by quickly rebounding off the ground after jumping on top of the box. My strong recommendation is for you to jump to the top of the box and step down. 

Take a look a this blog post by a former games competitor on the risks of rebounding box jumps. 

http://katerawlings.com/2012/03/13/rebounding-box-jumps/