WED 12/14/22 WOD

Written By Ferber Wilson

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7-6

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 10/7/22)

WOD - 12 Min AMRAP (Compare to 9/28/22)

12 Alt Dumbbell Snatch L3-50/35# L2-45/30# L1-30/25#

25 Double unders L2-Mix L1-High Jump Singles

10 Thrusters L3-75/55# L2-65/45# L1-55/35#

Rounds + Reps

Ferber Wilson
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TUE 12/13/22 WOD