WED 4/27/22 WOD

Written By Ferber Wilson

Warm Up - 2 Min Bike / Row - 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 2/2/22)

WOD - 10 Min AMRAP

5 Broad Jumps (Jump 6/4’ and Turn)

4 Thrusters L3-95/65# L2-65/45# L1-55/35#

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

Rounds + Reps

Ferber Wilson
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TUE 4/26/22 WOD