FRI 1/6/23 WOD

Written By Ferber Wilson

BRING A FRIEND FRIDAY!

PARTNER WOD

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

Partner WOD

**Share the work**

**Only one partner works at a time**

100 Back Squats L3-45/35# L2-35/25# L1-Air Squats

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

80 Abmat Sit ups

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

60 HOD Pushups

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

40 Burpees

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

For Time

Ferber Wilson
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