MON 11/3/25 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Back squat:  5 ¼ squats - 4 ½ squats – 3 pause squats – 3 back squats (unbroken) – Build up:  Back squat – 5-5

Strength – Back Squat – 5-5-5-5-5-5-5 (3 min per set)

WOD – Using 75% of 5 rep max

1 min MAX reps back squat

Rest 2 Min

3 sets for total reps

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

Ferber Wilson
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FRI 10/31/25 WOD