THU 4/13/23 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 - 7-6

Strength WOD - Deadlift - 5-5-5-5-5-5-5 (Compare to 1/19/23)

WOD

100ft Walking Lunge

100ft Broad Jump

100ft Shuttle Run

10 Burpees

5 Rounds for Time

Ferber Wilson
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FRI 1/14/23 WOD
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WED 4/12/23 WOD