FRI 9/2/22 WOD

Written By Ferber Wilson

Warm Up - 100m Run - Walking Lunge - Side Lunge - 10 Squats - 100m Run - 5 Down/Up Dog / Child pose - 30 sec plank - 10 Pushups - 10 Sit ups - 10 Pull ups - 100m Run - Rope Climb Prep - Spanish / Russian Wrap - Transition Wrap - Movement Prep - Squat Cleans (4 sets to working weight)

WOD – (Compare to 9/2/21)

5 Squat Cleans L3-135/95# L2-95/65# L1-65/45#

2 Rope Climbs L3-to 15’ L2-AHAP L3-15 Ring Rows

400m Run L2-300m Run L1-200m Run

5 Rounds for Time

Ferber Wilson
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THU 9/1/22 WOD