WED 11/10/21 WOD

Written By Ferber Wilson

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 7-7-7-7-7-7-7 (Compare to 8/13/21)

WOD - 9 Min AMRAP

3 Power Cleans L3-95/65# L2-65/45# L1-55/35#

5 Front Squats

7 Shoulder to Overhead

Rounds + Reps

Ferber Wilson
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