WED 11/3/21 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 - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 7-7

Strength WOD - Back Squat - 7-7-7-7-7-7-7 (Compare to 8/11/21)

WOD - 10 Min EMOM

3 Back Squats (from the rack) @ 60% of 7RM

10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

**AMRAP if you can’t keep up**

Ferber Wilson
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THU 11/4/21 WOD
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TUE 11/2/21 WOD