SAT 7/12/25 -9am - 11am - Open Gym / Partner WOD

Written By Ferber Wilson

Warm Up: 1 set: 10 leg swings/leg - 10 lateral leg swings - 10 arm swings across - 10 arm swings overhead - 10 toe touches - 200-meter run - 10 alternating Samson stretch lunges - 10 inchworms - 10 alternating Cossack squats - 200-meter run - Wall ball: 5 med ball front squats - 5 med ball push presses - 5 wall ball shots - KB snatch: 2 single Russian KB swings / arm - 2 single KB swings with elbow pull / arm - 2 KB snatches / arm -

Partner WOD

- share the work

- only one works at a time


1,600-m run L2-1200m run L1-800m run
100 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
100 KB snatches L3-55/35# L2-45/25# L1-35/15#

For Time

Ferber Wilson
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Noah is competing today around Noon-link attached.