FRI 1/30/26 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  200-meter run - 5 up-downs - 10 alternating Spiderman lunges - 5 inchworms - 10 air squats – Cleans:  5 clean deadlift – 5 clean power pulls – 5 muscle cleans – 5 power cleans – 5 reps ¼ front squats – 5 reps ½ front squats – 5 front squats –

Strength – 3 Power cleans + 3 Front squats – 5 sets (2:45 per set)

WOD
10-8-6-4-2
Front squats L3-185/125# L2-135/95# L1-55/35#
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans L3-185/125# L2-135/95# L1-55/35#

For time (16 Min Cap)

Post WOD - 2 sets:  :30 child’s pose - :30 Samson stretch/leg

Ferber Wilson
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THU 1/29/26 WOD