FRI 7/18/25 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  200-meter run - 10 alternating Spiderman stretches - 5 up-downs - 10 PVC front squats - 5 burpees - 10 PVC shoulder presses - 10 PVC Around the world - Empty bar:  6 clean deadlifts - 6 muscle cleans - 6 tall power cleans - 6 hang power cleans - 6 power cleans - 6 full grip front squats - 6 squat stance push presses - 6 thrusters - 6 clean & jerks - 3 sets:  3 hang power cleans + 3 thrusters (build to working weight)

WOD

9 hang power cleans L3-115/75# L2-95/65# L1-45/35#
12 thrusters
15 lateral burpees over the bar

3 rounds for time (10 Min CAP)

Strength - Clean & Jerk - 2-2-2-2-2-2-2

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch

Ferber Wilson
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THU 7/17/25 WOD