FRI 5/1/26 WOD

Written By Ferber Wilson

Warm Up - 1 set:  15 pulls on the rower (easy pace) - 10 good mornings - 15 pulls on the rower (18-20 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 reverse lunges - 15 pulls on the rower (26-30+ strokes-per-minute pace) - 10 jumping air squats – 10 scap pulls – 5 quick kips – 3 lever downs – 3 pullups – 3 mixed grip pullups – 3 butterfly pullups –

WOD – 15 Min AMRAP
3-6-9-12…
Chest-to-bar pull-ups L2-Pullups L1-Ring rows
– Row 15/12 calories after each round L2-13/11 calories L1-10/7 calories

Total pullups/ring rows completed

Strength – Squat Clean – 1 rep @ 50-60% every 30 sec – 20 rounds

Post WOD - 1:00 banded shoulder stretch/arm

Ferber Wilson
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THU 4/30/26 WOD