FRI 12/10/21 WOD

Dec 9

Warm Up - 3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm

Partner WOD - Share the Work - Only 1 person works at a time.

50 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

50 Burpees

30 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

50Burpees

10 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

50 Burpees

-Then-

1 Mile Run L2-1200m Run L1-800m Run

For Total Time

Ferber Wilson

SAT 12/11/21 - 9am - 11am - Open Gym / Partner WOD