FRI 8/1/25 WOD

Written By Ferber Wilson

Warm Up - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks - :30 up-downs - :30 burpees - 200-meter run, slow - 2 sets:  :30 running position drill per leg - :30 running in place drill - :30 partner falling drill - 100-m run - 1 set:  200-meter run, faster - Rower:  1 min row - rest 30 sec - 30 sec row - rest 1 min - 15 sec row (all out effort) -

WOD
1600m run L2-1200m L1-800m
1000m row L2-750m row L1-500m row
1600m run L2-1200m L1-800m

For time

Post WOD - 1:00 foam roll calves - 1:00 standing calf stretch/leg

Ferber Wilson
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THU 7/31/25 WOD