MON 12/15/25 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  5 plank to downward dogs - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 6:  :30 row, bike, or ski - 4 inchworm + push-ups - 6 air squats - 8 up-downs – DBL DB Push presses:  2 sets:  5 dip and hold – 5 dip drive (no arms) – 5 push presses – Mini round:  2 sets:  10 dumbbell push presses, light - 200-meter run (set 2 wkg weight)  -

WOD

400-m run L2-300m run L1-200m run *Bike or Row if you desire*
30 double-DB push presses L3-35/25# L2-L2-25/15# L1-15/10#

3 rounds for time (12 Min Cap)

Strength – Push Press – 5-5-5-5-5-5

Post WOD – Alternating 30 reach, roll, and lifts

Ferber Wilson
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FRI 12/12/25 WOD