SAT 5/17/25 - 9am - 11am - Open Gym / Partner WOD -

Written By Ferber Wilson

Warm Up: On a 10:00 clock: :30 row, bike, ski, or run - 5 scap pull-ups - 5 kettlebell swings (light) - 5 kip swings - 5 kettlebell strict presses/arm (light) - 5 wall squats - 1 set: 5 pull-ups - 5 squats

Partner WOD - *share the work and divide it however you like*
1600m run L2-1200m run L1-800m run
30 pull-ups L2-30 jumping pull ups L1-30 ring rows
90 air squats L2-same L1-60 air squats

3 Rounds for Time

Post WOD - 1 set: - 200-m cooldown walk - :45 foam roll quadricep/leg - :45 foam roll glute-med/side

Ferber Wilson
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