MON 6/16/25 WOD

Written By Ferber Wilson

Warm Up - 3 sets:  :30 easy row - :30 moderate-to-hard row - 2 sets:  10 alternating scorpion stretches - 10 alternating lying hip crossovers - 5 elbow-to-insteps/leg - 10 good mornings - 1 set:  10 empty bar set up pause deadlifts - Deadlift build up:  5-5-5

Strength - Deadlift - 5-3-3-1-1-1-1

WOD

100m single dumbbell carry L3-50/35# L2-40/25# L1-30/15#

100m single DB overhead carry L3-50/35# L2-40/25# L1-30/15#

4 Rounds for Time

Post WOD - :45 scorpion stretch/side - 1:00 standing pike stretch

Ferber Wilson
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FRI 6/13/25 WOD