TUE 10/4/22 WOD

Written By Ferber Wilson

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 7/11/22)

WOD – 10 Min EMOM

4 Back Squats @ 50% of 7RM

3 Deadlifts

2 Front Squat

**AMRAP if you can’t keep up**

Ferber Wilson
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MON 10/3/22 WOD