TUE 9/26/23 WOD

Written By Ferber Wilson

Warm Up - 2:00 run, row or bike - 2 sets:  20 banded pull-aparts - 15 banded pass-through - 10 hanging scap shrugs - 10 strict presses (empty bar) - 5 push presses (building) - 3 push presses (building) - 2 push presses (working weight)

Strength - Every 2:00 for 7 sets:  2 push presses

WOD
15 push jerks L3-95/65# L2-65/45# L1-55/35#
12 chest-to-bar pull-ups L2-jumpin c2b pull ups L1-ring rows
9 sumo deadlift high pulls L3-95/65# L2-65/45# L1-55/35#

5 rounds for time

Post WOD - 30 reach, roll, and lift

Ferber Wilson
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MON 9/25/23 WOD