TUE 6/13/23 WOD

Written By Ferber Wilson

Warm Up – 100m Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each:  ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 7-7-7-7-7-7-7 (Compare to 3/22/23)

WOD – 10 Min AMRAP

1 min – Rt arm DB Snatches L3-40/25# L2-30/15# L1-20/10#

1 min – Lt arm DB Snatches L3-40/25# L2-30/15# L1-20/10#

-Rest 2 Min-

3 Rounds for Total Reps

Ferber Wilson
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