Tuesday, Nov 21, 2023
2 Rounds:

1. Cardio 60sec – Bike/Row/Run/Ski

2. Hand Support, Front Foot Elevated, Knee Over Toe Split Squat x 6-8/side
*Keep your back leg straight. The heel may lift slightly on the front leg. Try to completely close the knee angle on the front leg.

3. Heel elevated Front loaded (zercher) squat x 8 (with empty barbell)

4. Russian Babymaker x 10
*Elevate the heels if need to make this position more comfortable.


Back Squat 5×2 (Time CAP: 20 min)
Back Squat for load:
#1: 2 reps @ 70%
#2: 2 reps @ 80%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%

WOD (Time CAP: 20min)
4 RFT:

400m Run
10 TTB
8 Bar Facing Burpees
6 Deadlifts (155/105 lb)
4 Hang Power Cleans (155/105 lb)
2 Push Jerks (155/105 lb)

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