THU 12/2/21 WOD

Dec 1

Warm Up - 3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm - 2 Min Each Banded Elbow - 2 Min Each Calf Smash -

Movement Prep - 5 Reps of each rep - 3 Rounds

WOD

50 Alternating In-Place Back Rack Lunges L3-135/95# L2-95/65# L1-65/45#

40 Push Jerks

30 Toes to Bar

20 Squat Cleans

10 Bar Muscle Ups L2-C2B Pull ups L1- Pullups /Banded / Ring Rows

For Time

Ferber Wilson

FRI 12/3/21 WOD