WED 10/5/22 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 - 5-4

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 7/15/22)

WOD – 11 Min AMRAP

12 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

8 Pull ups L2-Jumping Pullups L1-Ring Rows

4 Thrusters L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

Ferber Wilson
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