WED 12/28/22 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 – Empty Bar – 10 sec Front Rack Hold / 5 sec Front Squat Hold – 3 Rounds - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - Bar Warm Up - Front Squat - 7-7

Strength WOD – Front Squat – 7-7-7-7-7-7-7 (Compare to 10/7/22)

WOD – 11 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

5 Strict Pull ups L2-Strict Banded L1-Seated Ring Pull ups

5 Toes to Bar L2-Knees AHAP L1-Lying T2B

Rounds + Reps

Ferber Wilson
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TUE 12/27/22 WOD