FRI 8/15/25 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  1:00 row, bike, or ski - 10 alternating Spiderman stretches - 10 push-ups to downward dog - 200-meter jog - 1 set:  20 mountain climbers - 10 single-arm kettlebell swings/arm - 1 set:  20 mountain climbers - 50-m single-kettlebell suitcase carry (light weight) - 5 kettlebell snatches - 1 set:  50-m single-kettlebell suitcase carry (workout weight) - 5 kettlebell snatches (workout weight) –

WOD – 12 Min AMRAP
100-meter single-kettlebell suitcase carry L3-55/35# L2-45/25# L1-35/15#
7 right-arm kettlebell snatches
7 left-arm kettlebell snatches

Rounds + reps

Strength – Deadlift – 1-1-1-1-1-1 (2:30 per set)

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

Ferber Wilson
Next

THU 8/14/25 WOD