2026-11-09 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. EMOM 10
{
3 BackSquat - start at RPE 6, build over sets (subbed for PowerClean)
}
warm: 45, 95
main:
135x3, 155x3, 175x3, 185x3, 205x3,
215x3, 225x3, 225x3, 235x2, 245x2

B. for time
{
30 KBS 53# (subbed for 30 DBSnatch) 
30 BoxStepUp 20" (subbed for burpee pullup - should have subbed a harder movment)
20 KBS 53#
20 BoxStepUp 20"
10 KBS 53#
10 BoxStepUp 20"
}

time: 5:07