THU 3/24/22 WOD

Written By Ferber Wilson

Warm Up - 200m Run - Walking Lunge - Side Lunge - 5 Down/Up/Child Pose - 200m Run - 10 Push-ups - 10 Sit ups - 10 Squats - 10 Pull ups - Rope Climb Progression - 5 sec Rope Hang - Wrap - Stand - Knees up - Re-Wrap - Stand - 3 Rounds

WOD - 20 Min AMRAP

2 Rope Climbs to 15’ L2- AHAP L1-Hand over Hand / Rope Stand

5 Shoulder to Overhead L3-135/95# L2-95/65# L1-65/35#

5 Power Cleans L3-135/95# L2-95/65# L1-65/35#

200m Run

Rounds + Reps

Ferber Wilson
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WED 3/23/22 WOD