WED 9/13/23 WOD

Written By Ferber Wilson

Warm Up - 2:00 bike, row, or ski - 10 good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Empty bar – 5 deadlifts – 5 deadlifts (add weight) – 4 deadlifts (add weight) – 3 deadlifts (add weights) –

Strength WOD #1 – Every 2:00 - 6 sets for load:  3 deadlifts – Use the same load across all sets 80%+ of 1RM -

Strength WOD #2 - Every 3:00 - 6 sets:  2 back squats – Add weight each set -

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch

Ferber Wilson
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TUE 9/12/23 WOD