WED 10/12/22 WOD

Written By Ferber Wilson

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold -  Bar Warm Up Shoulder Press - 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 7/29/22)

WOD – 12 Min AMRAP

5 Power Snatches L3-115/85# L2-85/55# L1-55/35#

10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

5 Power Cleans L3-115/85# L2-85/55# L1-55/35#

Rounds + Reps

Ferber Wilson
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TUE 10/11/22 WOD