FRI 1/14/22 WOD

Written By Ferber Wilson

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 1-1-1-1-1-1-1-1 (Compare to 10/18/21)

WOD - 10 Min AMRAP

1 Squat Clean L3-135/95# L2-95/65# L1-65/45#

2 Thrusters

3 Clean & Jerks

4 Deadlifts

Rounds + Reps

Ferber Wilson
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