02.16.2026

Strength- super set 3 rounds

A. Heels elevated back squat for health
no more than 40% your max squat on the bar
5 reps with 3 second descend and a 3 second ascend



B. Single leg bench sit up x 10 each side. https://youtu.be/Cs268vpY7x8
 
C. 30 second single leg wall sit ISO hold each side
 
WOD
"Sour Taste" 
3 rounds each for time
15 thrusters 95/65 75/55 55/45
12 cals row
9 power snatch 95/65 75/55 55/45
rest 3:00
Challenge yourself to fast, unbroken rounds.  If you can't go unbroken, at least make things a sprint