THU 3/30/23 WOD

Written By Ferber Wilson

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 12/27/22)

WOD - 12 Min AMRAP (Compare to 10/27/22)

200m Run

9 Thrusters L3-95/65# L2-65/45# L1-55/35#

6 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

Ferber Wilson
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WED 3/29/23 WOD