Pre WOD:
Back Squats:
Set 1-2: 5 rep at 80% (RIR 2)
Set 3-4: 4 rep at 85% (RIR 2)
WOD:
3 sets for time:
40/30 cal Erg
30 Bar Facing Burpee
20 Toes to Bar
20 Overhead Squats 40/25 kg (90/55 lbs)
10 Back Rack Reverse Lunges 40/25 kg (90/55 lbs)
Rest 3 min in between sets
Target Time: 8-9 min
Cap 36 min
Post WOD:
𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
6 Reverse Nordic Curl
12/12 KB Leg Extension (RIR 1-2)
* increase reps/ROM or weight from last week
Reverse Nordic Curl: https://youtu.be/e9qyCyqhJCc
KB Leg Extension: https://youtu.be/wuKMsYvXDNc