FRI 9/16/22 WOD

Written By Ferber Wilson

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 6/27/22)

WOD - 12 Min AMRAP

5 Deadlifts 155/105# L2-115/85# L1-85/55#

5 Power Cleans

5 Burpee Box Jump Over L3-24/20” L2-20/18” L1-18/16”

Rounds + Reps

Ferber Wilson
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THU 9/15/22 WOD