11.11.24 WOD

Veteran’s Day 🇺🇸

Thank you for your service 🇺🇸

:30 Row
40 Banded heel elevated
:30 Row
40 Banded heel elev
:30 row
–
2 rds
5/5 BB reverse lunge
5 Front squats

Then..
Every 1:30 x 6 (week 3 of 6)

Odd Sets – 5/5 Deficit back rack lunges
Even Sets – 5 Pause front squats (:2 pause in bottom of each FS)

Both at the same weight

Then…

5 Rounds for time:

15/12 Cal bike
10 Bench press 155/105
10 Alt Hang DB snatch