Friday Group Strength and Conditioning g

WOD = Zercher squat.

10 sets of 2 reps. Experiment with a max weight. The goal ofto day is to work close to your max, where the limiting factor is posture.

Use bands or long sleeves to add comfort to the elbows

Zercher Setup=

Zercher Points of performance



Front and back scale

Best done barefoot


-30s front scale with one leg into

-30s back scale with the same leg

-switch legs and repeat to complete the round


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