SAT 1/17/26 -9am - 11am - Partner WOD / Open Gym

Written By Ferber Wilson

Warm Up - 3 sets: Bike :30 easy pace - :20 moderate pace - :10 fast pace - 2 sets: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 reverse lunges/leg - 10 single-leg toe touches/leg - Sandbag carries: 5 sandbag deadlifts - 5 sandbag to chest - 50ft sandbag carry -

Partner WOD - 20 Min AMRAP
100ft Sandbag bear-hug carry (you pick the weight)
10/7 Calorie bike
-Alternate rounds until time runs out-

Rounds + Reps

Post WOD - 1:00 cat-cow - 20 alternating lying hip crossovers - 1:00/side pigeon stretch

Ferber Wilson
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FRI 1/16/26 WOD